| Week | Monday | Race? | Period | Hours |
| 1 | 31.12.2012 | no | Preparation: Endurance and skills | 10 |
| 2 | 07.01.2013 | no | Base 1: Endurance and skills | 12 |
| 3 | 14.01.2013 | no | Base 1: Endurance and skills | 14.5 |
| 4 | 21.01.2013 | no | Base 1: Endurance and skills | 16.5 |
| 5 | 28.01.2013 | no | Base 1: Rest & recovery | 8.5 |
| 6 | 04.02.2013 | no | Base 2: Endurance, force, speed skills, muscular endurance | 12.5 |
| 7 | 11.02.2013 | no | Base 2: Endurance, force, speed skills, muscular endurance | 15 |
| 8 | 18.02.2013 | no | Base 2: Endurance, force, speed skills, muscular endurance | 17.5 |
| 9 | 25.02.2013 | no | Base 2: Rest & recovery | 8.5 |
| 10 | 04.03.2013 | no | Base 3: Endurance, force, speed skills, muscular endurance | 13.5 |
| 11 | 11.03.2013 | no | Base 3: Endurance, force, speed skills, muscular endurance | 16 |
| 12 | 18.03.2013 | Mumbles duathlon or Weymouth/Eastleigh 10km (C) | Base 3: Rest & recovery | 8.5 |
| 13 | 25.03.2013 | no | Build 1: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming) | 15.5 |
| 14 | 01.04.2013 | no | Build 1: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming) | 15.5 |
| 15 | 08.04.2013 | Cambridge Duathlon 14.04.2013 (B) | Build 1: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming) | 15.5 |
| 16 | 15.04.2013 | no | Build 1: Rest & recovery | 8.5 |
| 17 | 22.04.2013 | no | Build 2: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming) | 14.5 |
| 18 | 29.04.2013 | no | Build 2: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming) | 14.5 |
| 19 | 06.05.2013 | no | Build 2: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming) | 14.5 |
| 20 | 13.05.2013 | no | Build 2: Rest & recovery | 8.5 |
| 21 | 20.05.2013 | no | Peak: Endurance, muscular endurance, power | 13 |
| 22 | 27.05.2013 | no | Peak: Endurance, muscular endurance, power | 10 |
| 23 | 03.06.2013 | Blenheim Triathlon 08.06.2013 (A) | Race | 8.5 |
| 24 | 10.06.2013 | no | Transition | 8.5 |
| 25 | 17.06.2013 | Bristol Triathlon 23.06.2013 (A) | Race | 8.5 |
| 26 | 24.06.2013 | no | Transition | 8.5 |
| 27 | 01.07.2013 | no | Build 2: Endurance, muscular endurance, power | 14.5 |
| 28 | 08.07.2013 | no | Peak: Endurance, muscular endurance, power | 13 |
| 29 | 15.07.2013 | no | Peak: Endurance, muscular endurance, power | 10 |
| 30 | 22.07.2013 | London Triathlon (A) | Race | 8.5 |
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