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USA Triathlon 140.6 Base Period : 12 Week Plan


USA Triathlon Certified Coaches


12 Weeks

Plan Description

This plan in intended for the triathlete looking to build fitness before a regimented "build" period leading up to a 140.6 race. 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 8 weeks of this plan is on running. In the last 4 weeks 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 increases from 12 to 17 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

By the end of the 12 weeks you will have excellent base fitness and be ready to start the build period to your A-priority, 140.6 race.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:59:00 02:30:00
Swim x3
02:50:00 01:15:00
Bike x3
04:57:00 05:00:00
Strength x2
01:20:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
03:59:00 02:30:00
02:50:00 01:15:00
04:57:00 05:00:00
01:20:00 01:00:00

Training Load By Week

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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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