12 week triathlon base training

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12 week triathlon base training

Author

Mark Terry

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 2 Strength, 2 Bike, 1 Custom, 1 Day Off, 2 Swim, 1 Brick

Longest Workout

0:45 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon beginner intermediate masters weightloss hr based pace based base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

PURPOSE: This is a beginner to intermediate level base training program designed for the age group athlete during off-season training.

Purchase of this plan includes:
✔ Triathlon Training Manual
✔ email access to a USAT/Ironman certified coach

With the busy age group athlete in mind, weekday workouts have light volume with longer workouts on weekends. I am happy to make modifications to workout days as requested.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:53
Training Load By Week
Average Weekly Training Hours: 07:53
Average Weekly Breakdown

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, NASM CPT, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner to advanced.

Sample Day 1

0:40:00
Run Z2*

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (25':00)
3x7' Z2 run on flat ground or track w/2'EZ between. Maintain 90 cadence as much as possible
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 2

0:30:00
30 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 2
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00-1:30
Main Set
* Do as circuit
1) Hip Extensions - Front Step ups w/Dumbbells. 14" step
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - leg press. Feet approx same width as bike pedals
4) Chest - Dumbell chest presses on flat bench
5) Shoulders - Seated dumbell shoulder press
6) Back - Seated row
7) Legs - Knee extensions
8) Abs - Abdominal crunches. 3 x 1:00 w/ :30 rest
9) Abs - Planks. 3x 1:00 w/:30 rest
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day 2

0:45:00
1189m
Swim Z2

W/U (300)
50 EZ Free
50 Breast
100 Free :15RI
2x50 (25 build, 25 EZ) :10RI
.
Drills (200)
Body roll drills
__________________
2x25 Kicking on one side
2x25 Single Arm Swimming RT
2x25 Single Arm Swimming LT
2x25 Superman (6 kick switch)
.
Main (700)
6x50 Build to Z2 :10RI
100 EZ Pull w/buoy no paddles
:20RI
6x50 Z2 pace :10RI
.
C/D (100)
50 Breast
50 EZ pull

Sample Day 3

1:00:00
Bike Z3*

W/U (15:00)
5' EZ
5x1' > 100 RPM w/1' Rec
.
Pre set (15:00)
15' Isolated leg training as 10x30" R/30"L/30" both

Main set (26:00)
2x10' Z3 w/3' recovery between sets.
.
C/D
5' EZ
.
Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 3

0:35:00
Run Z2

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set (20':00)
20:00 run in Z2 on flat ground or track.
.
C/D (5:00)
3:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 4

0:30:00
30 minutes - S & E

W/U: 5 minutes of EZ Rowing
Strength workout:
Sets: 2
Reps: 20
Load: 40-60% 1RM
Speed of lift: Slow
Recovery between sets: 1:00
Main Set
* Do as circuit
1) Hip Extensions - Front Step ups w/Dumbbells. 14" step
2) Back - Standing bent arm Lat pull downs. Hands placed shoulder width apart
3) Hip Extensions - leg press. Feet approx same width as bike pedals
4) Chest - Dumbell chest presses on flat bench
5) Shoulders - Seated dumbell shoulder press
6) Back - Seated row
7) Legs - Knee extensions
8) Abs - Abdominal crunches.
9) Abs - Planks. 1:00
C/D 5 minutes of EZ spinning
Post workout static stretches:
-Standing reach
-Tricep stretch
-Shoulder stretch
-Quad stretch
-Hamstring stretch

Sample Day 4

0:45:00
1189m
Swim Z2-E

W/U (250)
50 EZ Free
50 Breast
50 Free :15RI
2x50 (25 build, 25 EZ) :10RI
.
Drills (200)
Early vertical forearm
__________________
2x25 Fists
2x25 Vertical arm sculling
2x25 Single Arm swimming, RT
2x25 Single Arm swimming, LT
.
Main (750)
5x150 Z2 :20RI
.
C/D (100)
2x50 2 breaths per length

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