Level 2 - Olympic Triathlon -Phase1 (Base) - Running focused - (6-8)hr/wk

Average Weekly Training Hours 02:43
Training Load By Week
Average Weekly Training Hours 02:43
Training Load By Week
Sample Day 2
0:25:00
26.8TSS
Easy Run

Main
25 minutes of easy Zone2 running
1x8sec hill sprint

Sample Day 3
0:30:00
34.6TSS
Aerobic + Speed Skills

Warm up
10 minutes of Aerobic Zone 2 running

Drills & Strides
one round for 20sec each drill and full recovery between drills:

1. A-Skips
2. B-Skips
3. High Knees
4. Butt Kicks
5. Power Skips
6. Carioca
7. Bounds (on soft surface like grass)
8. 3X100m Strides

Main
20 minutes Zone 2

Sample Day 5
0:50:00
58.8TSS
Long Run

Warm-Up
the harder your workout is the more important it is to properly warmup.

Main
50 min long run in Zone 2

Note: One of the purposes of the long run is to ensure that you can easily finish the race distance without muscle fatigue. Keep the pace easy and focus on completing the distance.

Sample Day 7
0:30:00
33.4TSS
Aerobic Run + Speed Skills

Warm-Up
10min of Zone1-2 running.

Drills & Strides
one round for 30sec each drill and full recovery between drills:

1. A-Skips
2. B-Skips
3. High Knees
4. Butt Kicks
5. Power Skips
6. Carioca
7. Bounds (on soft surface like grass)
8. 3X100m Strides

Main
30 minutes of Aerobic running in Zone 2

Sample Day 9
0:30:00
32.3TSS
Easy Run

Main
30 minutes of easy Zone2 running
2x8sec hill sprint

Sample Day 10
0:35:00
40.8TSS
Aerobic + Speed Skills

Warm up
10 minutes of Aerobic Zone 2 running

Drills & Strides
one round for 25sec each drill and full recovery between drills:

1. A-Skips
2. B-Skips
3. High Knees
4. Butt Kicks
5. Power Skips
6. Carioca
7. Bounds (on soft surface like grass)
8. 4X100m Strides

Main
25 minutes Zone 2

Sample Day 12
1:00:00
70.9TSS
Long Run

Main
60 min long run easy pace at low Zone 2

Yousif Alhajery
|
Peak Academy

Why me?
⬥ ex-club swimmer & self-coached runner and triathlete since 2011.
⬥ Quality/Time effective training. (Husband/Father, Mechanical Engineer & competitive Triathlete)
⬥ Every day reader & fascinated in topics of endurance training & triathlon.