3 Month Training Plan: BASE Prep Phase


Lauren Updyke

All plans by this Coach


13 Weeks

Typical Week

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

Longest Workout

1:00 hrs swim
1:15 hrs bike
1:00 hrs run

Plan Specs

triathlon base period

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This is an off-season plan for the olympic distance triathlete. The focus of this plan is to increase dynamic flexiblity, functional and core strength, along with honing run form, cycling efficiency, and swimming form.
This plan also comes with a CORE and STRENGTH worksheet with exercises specifically geared to make you a more balanced athlete. This plan will start on whatever day you select and run for 13 weeks. This plan should be done before any BASE phases and is perfect for training in the winter months.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:39
Training Load By Week
Average Weekly Training Hours: 04:39
Average Weekly Breakdown

Lauren Vallee Updyke

Base Tri Fitness

We do one thing at BASE. Focus on our athletes and their success. We don't believe in gimmicks, fads, or any other hocus pocus. We rely on science. Utilizing our unique testing protocol we set training parameters that meet the needs of our athletes. No two athlete plans are the same - just as no two athletes are the same. For more information visit www.basetrifitness.com and get ready to Build the BASE.

Back to Plan Details

Sample Day 1


Complete 5 minutes of dynamic stretching before the run. Dynamic stretch options can be found online here: https://www.youtube.com/watch?v=ZTFKKTIDqI4

Easy run
Rate of Perceived Exertion: 5-6 out of 10

Sample Day 2


20 minute easy warm up for core and functional strength

Sample Day 3


300 swim

3 x 100 as 50 drill of your choice 50 swim

4 x 50 kick with board focusing on lengthening your legs and keeping the toes brushing past each other each time they pass. Think quick and tight.

Main Set:
10 x 50 swim on :15 rest last 1/4 of each 50 should be hard
10 x 75 swim middle 25 hard on :20 rest

Sample Day 4

Trainer Ride

Warm Up
15 minutes easy spinning (RPE 3/10)
4 x :30 100+ RPM* (RPE 5/10), :30 easy
Main Set:
4 x 3 minutes @ 85-90 RPM at RPE 7/10, 3 minutes easy

remainder easy/aerobic

Sample Day 5


Complete 5 minutes of dynamic stretching before you begin your run

20 minute easy running warm up (3-4/10 RPE)

Main Set:
5 x (4:30 minutes easy running (4-5/10 RPE)
:30 sprint focus on high leg cadence and good upright form)

Cool down easy running

Sample Day 7


20 minutes easy running. At any point once warmed up do a cadence check (remember how many times does one foot hit the ground in :20 seconds. The goal is 30 or more). If your foot strikes are not at 30 or more shorten the stride a bit, keep running easy and then check the cadence a few minutes later.

Sample Day 7

Core & Body Weight Strength

Attached to this workout (See the paperclip? Click on it) Is a worksheet that explains a short core and body weight exercise regimen you can do in about 30 minutes. Its mostly body weight exercises that can be done at home. If you have questions email basetrifitness@googlegroups.com

3 Month Training Plan: BASE Prep Phase

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