Late Winter/Spring Block - Intermediate

Average Weekly Training Hours 05:35
Training Load By Week
Average Weekly Training Hours 05:35
Training Load By Week

This is a Program for full time working amateurs who have time for 1 session per day. This is a progression from my Winter Training blocks and we continue with some intensity on the bike and increase distance slightly. We add a little moderate intensity on the run but mostly sub threshold work. We keep the swim rolling with a harder session and a more moderate distance session each week.
The core work is much less as we have generally done a lot of that work through the fall and winter and at this time of year longer core session often get skipped I have tacked very short but effective sessions on the back of runs or swims in the hopes that they are done consistently.
These programs are based on a summer with an Ironman race, a half distance or even a bunch of shorter races as the focus. After this block the training will differ as the IM athletes will have to increase volume.

Sample Day 1
200s mixed pace

WarmUp: Build effort on each rep.

50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MainSet: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10sRest).
#2—50 easy, 100 mod, 50 fast (20sREst).
#3—50 easy, 50 mod, 100 fast (30sRest).
#4—100 fast, 50 easy, 50 mod (20sRest).
#5—50 fast, 100 easy, 50 mod. (10sRest)
#6—50 fast, 50 easy, 100 mod (10sRest)
50m easy
repeat #1-#6
CoolDown: 150 easy with drills.
Total: 2700

Sample Day 1
Gym - Strength-Legs

2 sets of 15-20 light Dead lifts. focus on technique
2 sets of 15-20 squats - knäboj - very light.. technique!

Leg press - single legs 2x15 each leg - NOT heavy
Lunges - 2x15 each let

Pull ups with asisstance or Lat pulldown - 2x 15
Floor core:

plannk 60s
side plank - 30s each side


can also do some kettlebell or a few other 'applied strength'

Sample Day 2
moderate run

Sample Day 3
Ford Bronco

HI DEE HO and welcome! I hope you just chugged a can of red bull or a red bull copy: no messing around - 4x4min hard, plain and simple so fire up. Build the warm up, do some short sprints and get right down to business.

Sample Day 5
4's and 2's

Warm up

200 m - mix, teknik
Pull - Pullbuoy and band
400 m

20 - 30 sec

200 m swim as 25m hard, 25m easy
30 sec

400 m Pull: Paddles/PullBuoy/Band
30 sec

2 x 100 m at T-pace - 10s in between
30 sec

400 m Pull - Pull bouy only
30 sec

200 m as 2x 75m hard, 25m easy but continuous

30 sec
400 m Pull - Paddles and Pullbouy

30 sec
2x 100m hard, 10s rest

Cool Down
200 m @ 75 % of Threshold Pace

Sample Day 6
6min HIM effort rpts, Short rest

This session is to get you into riding your Half IM effort with short breaks to refocus and then get straight back into it.

Sample Day 7
1km on 1km off

Luke Dragstra

Comprehensive training Plans for all things Triathlon.
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