NEW: Long-Distance Tri Base Period (UNDER 50) 12-17hrs/wk (HR based) Workout Builder Format

Average Weekly Training Hours 12:54
Training Load By Week
Average Weekly Training Hours 12:54
Training Load By Week

This 12-week Ironman Base period training plan was designed by Joe Friel using the principles described in his books--The Triathlete's Training Bible and Going Long (co-author Gordo Byrn). It differs from the plan with a similar title for OVER-50 aged triathletes in that the recovery weeks occur every 4th week here while in the OVER-50 plan they are every 3rd week.

This plan is easy to read and to follow and will prepare you to start Joe's Ironman Build-Peak-Race periods training plan. It is best to start this plan 24 weeks before your Ironman race if you intend to follow it with either of his Build-Peak-Race plans as they last 12 weeks. Another option is to start it 28-32 weeks before your Ironman and repeat the last 4 weeks of this plan once or twice to more fully establish your Base fitness.

To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first several weeks of this plan is on running. In the latter half the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume steadily increases from 12 to 17 hours. The exceptions are in rest and recovery weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will shed fatigue allowing for adaptation and improved performance.

For gauging intensity on the bike and run you must have a heart rate monitor. Swim intensities are based on pace per 100 and perceived exertion. Your swim, bike, and run training zones (heart rate and pace) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) or app to help you follow it precisely. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Sample Day 1
1:00:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).

Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2
1:00:00
2469m
64TSS
AE1. Continuous swim 60min.

(You may substitute a masters swim workout.) WU: 20 minutes alternating slow-fast pacing. Play with different strokes while warming up.
MS: 30-minute steady swim. Swim without stopping.
CD: 10 minutes very easy. Choice of strokes or floating on your back, drills, and/or easy swimming.
Total: 70 minutes

Sample Day 2
0:45:00
36.7TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 3
1:00:00
60TSS
SS2. Isolated Leg Training 1h RPE..

Isolated Leg Training (ILT) on indoor trainer. After warm-up alternate 20-60 seconds with 1 leg/foot only--the other on a chair. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Since you're training the nervous system, heart rate and power are not important here. Effort should remain low (about 4-5 on 0-10 RPE scale.

Sample Day 3
0:45:00
30TSS
AE2. Base building 45min HR.

Run easily on a soft but firm surface, heart rate or pace in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 4
1:00:00
2332m
65.6TSS
AE2. Aerobic Intervals 2550.

Aerobic Intervals.

You may substitute a similar masters swim session for this workout.
WU: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10sec) moderate.
Rest 2 minutes.
Swim 300 easy.
6 x 50 relaxed speed (15sec).
CD: 200-300 easy swim.
Total: 2450-2550

Sample Day 4
0:45:00
30TSS
AE2. Base building 45min HR.

Run easily on a soft but firm surface, heart rate or pace in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.