special: Beginner Base - 12 wks (newby)

Average Weekly Training Hours 04:19
Training Load By Week
Average Weekly Training Hours 04:19
Training Load By Week
Sample Day 1
1:10:00
Tempo Intervals

*WARM UP*

5 minutes easy then 2 minutes steady (very comfortable)

INDOORS MAIN SET:

8*

5 minutes tempo ("a little hard")
1 min easy recovery spin

cool down or transition run

OUTDOORS MAIN SET:

Ride outdoors 1 hour outdoors as a mix of tempo ("a little hard") and steady (below "a little hard" but harder than "easy"). Take a short break after tempo sections.

Sample Day 2
0:30:00
Steady Run

*GOAL & NOTES*

*WARM UP*: a mix of walking, easy jogging, drills

*MAIN SET* Run (or run / walk) 30 min steady (just above "easy"). You can go up to 45 min only if you've been running consistently and you are very comfortable with running that far).

************************

OTHER NOTES:

*RUN/WALK* I encourage everyone to mix some walking into your running to limit the repetitive strain. I personally walk 30 steps after every half mile and it helps me run more miles injury free. Feel free to walk for up to 50% of the workout or more if you are just starting to run.

*TECHNIQUE* While our distance and intensity are low this is perfect time to focus on technique. Focus on key elements such as having good posture and trying to run with a cadence over 90. We'll work on these things throughout the program.

Sample Day 3
1:00:00
Steady / Tempo Ride

The goal of this workout is to build our endurance with longer reps in our steady and tempo zones.

*WARM UP* easy then....

*INDOORS*

Do the following 15 minute set 3-4*

5:00 steady @ 90+ RPM, 2:00 tempo @ 70 RPM, 1:00
6:00 steady @ choice RPM, 1:00 easy

*OUTDOORS*

Ride for an hour mostly steady with some tempo on some uphills.

Cool down or do a short run

Sample Day 4
0:40:00
Tempo Reps

You can do this on either a long hill or on the flats. This is also a good workout to do on a treadmill.

*WARM UP* Jog (or jog / walk) easy for 5-10 minutes

*MAIN SET*

4-5*5 minutes at tempo intensity ("a little hard" or somewhere between half marathon and marathon pace/ effort) with 1 minute walk, 1 minute easy jog between reps.

Sample Day 5
0:15:00
*Foam Roller

Use a foam roller to work out the "bad spots" on your body. For ideas on how to treat problem areas, visit www.athletestreatingathletes.com

Sample Day 6
1:00:00
Optional or "Makeup" Ride

Note that 2 bike rides / week is enough for beginners, so doing a 3rd ride is more of an optional / "bonus" session.

Remember that your "steady" zone is a moderate "chatty / conversational" intensity that isn't even "a little hard." Beginners should be able to keep up this intensity for about 2 hours or more.

*GOAL*
The goal of this session is to build our lower aerobic endurance (power at low heart rates) and to condition ourselves for longer rides in the future. You should finsh this ride feeling more envigorated than tired.

*OUTDOORS*
Ride outdoors for an hour. Try to most of the ride at easy or steady intensity (it's OK to go up to a little harder once in a while for short periods of time to get over a hill, but try to bring yourself back to your steady zone.) A flat to rolling course is ideal. If you are an experienced cyclist or if you have been riding consistently for awhile, then you can go longer on this ride if you want.

*INDOOR ALTERNATIVE* once you're warmed do the following 15 minute set 3-4 times with 3 minutes easy spinning between each set.

*MAIN SET* 4 minutes steady at high cadence (90+ rpm), 1 minute easy, 4 minutes steady at choice of cadence cadence, 1 easy, 4 minutes steady at low cadence (70-72), 1 easy

Sample Day 7
0:30:00
Optional Or Make Up Steady Run

You can do this as a makeup if you missed any runs this week or as optional extra running (skip it if you're sore and tired).

*GOAL & NOTES* build your endurance and to condition you for your longer runs in the future. It's important to keep runs moderate for an extended period of time early season to let your connective tissue toughen up.

*WARM UP*: a mix of walking, easy jogging, drills

*MAIN SET* Run 30 min steady (just above "easy", below "a little hard"). You can go up to 45 min only if you've been running consistently and you are very comfortable with running that far).

*RUN/WALK* I encourage everyone to mix some walking into your running to limit the repetitive strain. I personally walk 30 steps after every half mile of steady running and it helps me run more miles injury free. Feel free to walk for up to 50% of the workout (or more).

*TECHNIQUE* While our distance and intensity are low this is perfect time to focus on technique. Focus on key elments such as having good posture and trying to run with a cadence over 90. We'll work on these things throughout the program.

Kevin Coady
|
Team TriForce

Specialities:

  • Ironman / Half Ironman
  • Kona and 70.3 Worlds qualifications
  • Busy Athletes (10 hours per week IM / HIM training plans, 1 hour per day offseason plans)
  • IMCDA, Kona, IMAZ, Wildflower, Oceanside

I offer online coaching packages ranging from $99 to $349 per month. For more information visit www.triforceteam.com