Triathlon: 5150 10-week Base Training

Average Weekly Training Hours 07:45
Training Load By Week
Average Weekly Training Hours 07:45
Training Load By Week

This Training Program is aimed at the Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week. Training time builds from 6 hours and 20 minutes in the 1st training week to a maximum of 9 hours and 32 minutes in 8th training week. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be calculated and emailed to you.
This is a free service. After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be adjusted.
This is also a free service. Requirements for this program – You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks. As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand. You should also include Flexibility and Core Training sessions when doing Endurance training. 
A Basic Flexibility program is available for download with this program. A Basic Core Strength program is also available for download with this program.

Sample Day 1
0:45:00
1600m
Swim: CSS Test

WU:
100 swim long and easy
100 kick with a board
100 swim at a medium pace
100 kick with a board
4 x 50m building to race pace on 60 secs

MS:
This set will establish your “css-time.” 
400m Time Trial
1 min rest
200m swim long and easy
1 min rest
200m Time Trial


LD:
200m swim long and easy

Sample Day 2
0:51:00
85.4TSS
Run Test - MAF

10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP
test@multisportcoaching.co.za

Sample Day 3
1:00:00
40TSS
Cycle: MAF

WU:
10 mins MAF

MS:
45 mins MAF

LD:
5 mins MAF

Sample Day 4
0:30:00
Swim: CSS repeats

WU:
200m swim long and easy
200m swim with a pullbouy

MS:
8 x 100m swim @ CSS Pace, 15 secs rest between

LD:
300m swim long and easy

Sample Day 4
0:30:00
20TSS
Run: MAF

WU:
10 mins MAF

MS:
15 mins MAF

LD:
5 mins MAF

Sample Day 6
1:30:00
45TSS
Bike: LSD

WU:
10 mins MAF

MS:75 mins MAF

LD:
5 mins MAF

Sample Day 8
0:30:00
Swim: Drills and Kicking

WU:
100m swim long and slow
100m kick with a kick board
100m swim with pullbouy

MS:
200m swim long and slow
8x25m 1 arm Drills
200m swim with pullbouy
8x25m 1 arm Drills
200m kick with a kick board

LD:
200m swim with pullbouy

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.