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Base Phase One 5+ Days/Week

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Base Phase One 5+ Days/Week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dr Will O'Connor

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Let’s getting training (Base Phase One). Base Phase One is a great starting point for any athlete at any time. Starting a new training plan, coming back from injury, or in need of some structure while you decide on your next move. You should use Base Phase One to determine how much training you can handle over a four week period. It may not look like much, but after four weeks it’ll feel like twice as much!

The Three Points of Note

1. Consistency. The goal of Base Phase One is used to determine your baseline level of training. That is, how much training you can do each and every week. There are know awards for training hard just yet.

2. Time trials. First and foremost, you need to figure out where you are. A good starting point is to complete a time trial (TT) to set the benchmark. Here are a few TT options for you can use depending on your sport.

Time Trials

Swimming = 200m + 400m (Calculate your CSS)

Cycling = 8min Power test (info here) or 1hr heart rate speed average

Running = MAF test (read about the 180 formula here) or 5km

Once you've got your starting point, you can use it to help monitor your progress.

3. Be conservative. You’re in base phase 1 because you’re starting a new training journey. That means there is a long road ahead. Aiming to train more than you’ve trained in the past, or trying to progress too quickly will not end well.

Training time (min = 3hrs:45min, max = 7hrs:45min)

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:02:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
05:02:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dr Will O'Connor

Dr Will O'Connor

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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