8 WEEKS START OF SEASON PLAN
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8 WEEKS START OF SEASON PLAN
Author
Rebekah Keat
Length
8 Weeks
Typical Week
2 Bike, 1 Other, 3 Run, 3 Swim, 1 Brick, 1 Day Off
Longest Workout
5000 m swim
3:00 hrs bike
1:30 hrs run
Plan Specs
triathlon half ironman beginner intermediate advanced masters pace based strength base period
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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Stats
Sample Day 1
1.5-2 hour ride all in high resistance gear 60-70 rpms. Feel power all around the pedal stroke.
we are building up strength here. Low heart rate ,strength in the legs!
Sample Day 2
depending on what your fitness is like right now.
we love running on trails, soft ground, go explore. think about how grateful you are to have two arms and two legs and a strong beating heart that allows you to enjoy nature and MOVE!
Sample Day 3
warm up::
400 easy choice
main set:
8 x50's ( 4x 25 fast 25 easy ,4x 25 min breaths hypoxic 25 easy)
400 steady swim
10x50: 5 drill down/swim back
2 kick
2 swim strong on :15 seconds rest
2 drill down/swim back
4 swim 25 FAST/25 easy on 20 seconds rest
300 pb/band padles
16x25 *band only @30 sec cycle or 15 seconds rest
focus on fast stroke rate and power out back of stroke
2400yds
Sample Day 4
Ride 60mins easy low rpms, higher resistance @70-80 cadence/ run off 15-30 mins easy with
Run off Treadmill :
10 x20 sec FAST 40 sec REST STOP
1-2 SETS of run turnovers on treadmill.
Sample Day 5
3x500 fartlek (500 with snorkel pb band, 500 pb band 500 swim)
8x25's 3F1E 4 band only 4x swim
5x100 pb band fast stroke rate on 20-30 seconds rest
200 easy swim
5x100 swim on interval giving you 5-7 seconds rest at a strong effort!
200 easy swim
Total 3100
Sample Day 5
depending on fitness level. so pick duration accordingly.
Run 30-45 mins with 5-8x1 min strong uphill runs…easy back down to the bottom.
focus on perfect form:
uphill: lean into the hill, nose down, quick feet, pump the arms.
downhill: anchor through the core and let it flow!!
Sample Day 6
bike easy 1-2hrs with 10x30 seconds FLAT OUT hard/ 1:30 easy after each.