Janne Falkner's Periodised Base Plan

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Janne Falkner's Periodised Base Plan

Author

Raymond Boardman

All plans by this Coach

Length

4 Weeks

Typical Week

2 Other, 2 Swim, 3 Bike, 4 Run

Longest Workout

2600 m swim
3:20 hrs bike
0:52 hrs run

Plan Specs

triathlon olympic beginner

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Includes Structured Workouts

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:28
Training Load By Week
Average Weekly Training Hours: 06:28
Average Weekly Breakdown

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Sample Day 1

2000m
QKSwimB225 Session 01

400m Warm Up; 8x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 200m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Sample Day 4

2200m
QKSwimB225 Session 03

400m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Sample Day 8

2500m
QKSwimB225 Session 05

400m Warm Up; 12x 50m (25m Drill/25m Swim); 10x 100m 20sec RI; 6x 50m on 1/2 T-Time + 10sec; 200m Cool Down;

Sample Day 11

2400m
QKSwimB225 Session 08

300m Warm Up; 8x 50m Drill/Swim; 1500m Time Trial; 200m Cool Down; Record your time for the TT and e-mail it through to your coach.

Sample Day 15

2500m
QKSwimB225 Session 10

400m Warm Up; 12x 50m (25m Drill/25m Swim); 10x 100m 15sec RI; 6x 50m on 1/2 T-Time + 10sec; 200m Cool Down;

Sample Day 18

2600m
QKSwimB225 Session 13

400m WU;
8x 50m (25m Drill/25m Swim);
4x 400m FS 20sec RI;
200m CD;

Sample Day 22

2600m
QKSwimB225 Session 15

400m Warm Up; 8x 50m (25m Drill/25m Swim); 4x (200m, 30sec RI; 4x 50m 10sec RI) 200m Cool Down;

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