Middle Distance - Prep Period

Author

Stephen Walker

Length

3 Weeks

Typical Week

2 Strength, 3 Swim, 3 Run, 3 Bike

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:15 hrs run

Plan Specs

triathlon half ironman

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.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

a 3 week prep period plan consisting of 2 weeks of prep and anatomical adaptation workouts including SBR as well as strength and conditioning sessions
followed by a 3rd test week to prepare for the start of Base Period training

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:05
Training Load By Week
Average Weekly Training Hours: 10:05
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:45:00
AA Strength 1

All exercises are 3 sets of 20 reps with 60-90s recovery between sets, performed slowly. Leg Press - 150kg Standing bent arm lat pull down - 20-30kg Step ups with Dumbbells (20-25kg each arm) Chest/bench press 30-40kg Press ups (do cheats if required) Seated row 30-40kg Heel raise with bar or Dumbbells (40kg total) Abdominals with twist

Sample Day 2

0:45:00
1650m
Endurance Form 1

w/up
200 swim, 200 kick, 200 pull

Main (all 20s ri)
3 x 50 single arm (alternate 25's)
1 x 300 swim
3 x 50 finger tip
1 x 300 swim
3 x 50 catch-up
1 x 300 swim


c/d
100 choice

Sample Day 2

0:45:00
Aerobic + Skills 1

15:00 Z2 HR
15:00 with 30s drills every 3:00
(high knees, heel flicks, lunges, hopping)
15:00 Z2 HR

Sample Day 3

0:45:00
Aerobic Endurance & Skills 1

w/up
5:00 easy at 40-50%ftp
6x1:00 ILT (alternate right, left, both legs)
4:00 easy at 50-60%ftp

Main
20:00 Tempo 75-90%
0:30 100+ rpm spin up every 5:00

C/down
10:00 easy at 40-50%ftp

Sample Day 3

1:00:00
AA Strength 2

All exercises are 3 sets of 20 reps with 60-90s recovery between sets, performed slowly. Squat (bar or machine) - 100-120kg Standing bent arm lat pull down - 30-40kg Step ups with Dumbbells (30-35kg each arm) Chest/bench press 60-70kg Press ups (do cheats if required) Seated row 40-50kg Knee extension - single leg (try 30kg adjust as reqd) Abdominals with twist

Sample Day 4

1:00:00
2500m
Endurance Form 2

w/up
400 swim

Main Set (0:15 ri unless noted)
8 x 50 as 25 single arm + 25 build (0:20ri)
(1:00 rest)
400 @ t-pace +0:06
2x200 @ t-pace +0:02
1x400 @t-pace +0:05
4x100 @ t-pace

c/d
100 choice

Sample Day 4

0:45:00
AE + SS

Middle Distance - Prep Period

$10.00 - Buy Now