Req 5 — Build Your Four-Week Plan

This requirement turns practice into a plan. You will design four weeks of training, track what you do, set a personal goal, and reflect on how you changed.

Requirement 5a

A good training plan is realistic, not heroic. It should match your current level, use the format you chose in Requirement 3d, and give you enough work to improve without overloading your body.

A simple four-week plan usually includes:

• 2–3 focused sessions each week
• At least one easier or recovery day between harder efforts
• Practice in the disciplines your format requires
• A clear skill focus such as pacing, transitions, swimming comfort, or bike handling

Requirement 5b

Tracking matters because memory is unreliable. If you only guess how often you trained or how well you felt, it is hard to see progress clearly.

A good chart can include:

• date
• session type
• time or distance
• skill focus
• how you felt physically
• what improved

Requirement 5c

Goal based on time

You might aim to complete a training segment faster while still staying in control.

Goal based on technique

You might aim to improve something like smoother breathing in the water, cleaner bike starts, or better running posture.

Goal based on distance

You might aim to cover more distance comfortably within your session.

Requirement 5d

Physical effects to notice

You may feel stronger, less tired at the same effort, more coordinated, or more comfortable moving from one discipline to another.

Mental effects to notice

You may feel more confident, more patient, or more willing to tackle challenges that seemed intimidating before.

How to talk about progress honestly

Progress does not have to mean “everything became easy.” It may mean you learned what still needs work and now have a smarter plan.

Your next requirement is about transitions, where organization and calm decision-making can make a huge difference on event day.