Base/build Plan 8-10 hours per week

Average Weekly Training Hours 09:17
Training Load By Week
Average Weekly Training Hours 09:17
Training Load By Week

A 6 week Base Plan covering all swim bike and run sessions.
Swim sessions attached so you can print out and take to pool side with you
Turbo or gym bike sets included so suitable for those winter months
weekly strength session included
1 rest day per week
Any ? email steve@offthatcouchfitness.co.uk
Plan can be altered on request to suit any distance and level

Sample Day 1
0:40:00
Swim set 1

Session also attached to take to pool side with you

Endurance 1.9km

Warm Up
Swim 100m
1 x 200m (50 swim 100 kick 50 swim) :30 rest

Main set
300, 200, 100 moderate :20 rest
, 200, 100 negative splits :25 rest
200 fast :30 rest
100 fast :30 rest
2 x 150 pull :20 rest

Cool down
100 choice


negative split - second half of the prescribed distance should be faster than 1st half

Sample Day 2
0:45:00
turbo

Turbo session - 45 mins; Base session 1

Wu [7 mins, from Z1 to Z2, 80-90rpm]
B1 and 4 ~ 5.5 mins, Z2, 90-100rpm;
B2 and 3 ~ 5 mins Z3, 90-100rpm;
All Rec ~ 3mins, Z1, 80=90rpm between blocks;
Wd [5mins, Z1, 80-90rpm].
Concentrate on smooth pedalling and keeping in aero position for blocks.

Sample Day 2
0:30:00
swim session

session also attached to take to pool side with you

Warm Up
Swim choice 300m
4 x 50m (25 build pace, 25 easy) :10 rest

6 x 50 build pace :10 rest
1:00 min complete rest
300 endurace pace swim
6 x 50m 2,2,2, (get faster every 2 sets)
2:00 complete rest
4 x 100 T Pace (T pace is @ target 400m TT time)
Cool down
100 easy back

Sample Day 3
1:00:00
RunEnduranceTotal: 6 mile(60-75%)

Run Endurance Total: 6 mile (60-75% HR)

Sample Day 3
1:00:00
Full body strength, 3 sets

After warm up do 3 sets of list below with rep number next to them and 30 seconds rest after each exercise. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. Press Ups 15-20 Squats 25 Dips 10 Lunges alternate legs total 20 Plank hold 1 min or until failure back extensions 20 calf raise 30 shoulder press (dumbells) 12 bicep curl (dumbells) 12 upright row (dumbells) 12 bent knee sit ups 25 2 mins full rest before you repeat

Sample Day 4
0:45:00
Bonus Swim

continous 1.5-2.5km swim depending on distance you are training for

Focus on long smooth Technique

Sample Day 5
0:45:00
base session 2

Turbo session - 45 mins; base session 2

Wu [7 mins, from Z1 to Z2, 80-90rpm]

B1 and 3 ~ 8mins, Z2, 90-100rpm;
B2 ~ 8mins, Z3, 90-100rpm;
All Rec ~ 4mins, Z1, 80-90rpm between blocks;
Wd [6mins, Z1, 80-90rpm].

Concentrate on smooth pedalling, keeping in aero position for blocks and keeping within zones.

Steve Clark
|
Off That Couch Fitness

15 Years coaching and competing in Multi Sport events from Sprints to Ironman.

Qualified in Sports and Exercise Science ,Qualified Triathlon Coach with British Triathlon, Training Peaks Certified Coach and Qualified Fitness Instructor. Level 3 Qualified
Triathlon Achievements
Sub 9 hour Ironman
European Age Group Gold Medalist at 70.3 distance 2015
British and European Quadrathlon Champion2013
Ironman World Champs Kona Qualifier 2013
Norseman Finisher 2016

Website www.offthatcouchfitness.co.uk