This 4 week beginner introductory base program is designed for someones first attempt at the 140.6 mile distance and is just starting their training back up.
Individuals using this plan should meet the following criteria:
Swim - can complete 1000yard swim or have competed at an Olympic Distance Triathlon
Bike - can complete 2-2.5hr ride or have completed a 70.3 Triathlon
Run - Can complete a 1-1.5hr run or have completed a Half Marathon
This program is structured into 1 - 4 week block which includes a Zone setting protocol for week 2 to dial in your training and racing HR, Power and Pace Zones.
This program is designed for the working athlete and includes weekend long rides and runs.
Main Set 20 x 1 minute Intervals
MS:10 min build to all out
Main Set is 8 x 50 on 45 second rest
10 x :20 hard / :40 Easy
2000 - 10 x 100 easy
Swim 20 minutes straight