This is an intermediate 4 week base training plan that will help prepare your for an Olympic or 70.3 training plan.
There will be 3 X strength training sessions a week, 3 run sessions based off of pace or heart rate, 2 bike sessions based on power but can easily be converted to perceived effort, and 2 swim sessions a week on average. The swim sessions will focus on speed/ endurance with drills incorporated.
This program starts with 6 hours of workouts and increases to 7.5 hours of workouts. There is 1 recovery week in the 4 week plan.
If you have any questions about these workouts please reach out to USAT Level 1 coach and Ironman University Coach, Kelsey Ramberg at coachramberg@gmail.om
I'm Kelsey a USAT Level 2 coach, 80/20 Endurance, Ironman University coach, and a 5x Ironman finisher including Kona.
I coach endurance athletes from beginner to advanced but my specialty is coaching women who want to train smarter by understanding their own physiology. Hormonal fluctuations, cycle syncing, fueling for women's bodies, recovery differences, aren't side notes in my coaching, they're central to it. Women who train with me stop fighting their bodies and start working with them.