Triathlon: Sprint 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.