Winter Base Plan 2014- Run focus <13hrs

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Winter Base Plan 2014- Run focus <13hrs


Simon Ward

All plans by this Coach


21 Weeks

Typical Week

1 Day Off, 4 Run, 2 Swim, 2 Bike

Longest Workout

1:15 hrs swim
3:30 hrs bike
2:15 hrs run

Plan Specs

triathlon base period

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This is a 21 week Winter base plan with a maximum of 10 hours training per week.
This plan will suit those who want to get a good base of training but still maintain a semblance of normaility in their life. If you can reach 21 weeks having completed 275 hours of training you WILL be in good shape.
This version of the plan is for those who need to spend more time focusing on their running


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:26
Training Load By Week
Average Weekly Training Hours: 09:26
Average Weekly Breakdown

Simon Ward

Long distance triathlon
Technique analysis
Power based bike training
Personalised coaching (£160 per month)
S.W.A.T. Inner Circle (£30/month)
1-1 training days £450
Event specific training plans (20 wk plan - £140)
Swim,Bike,Run technique analysis (£45/hr)
Triathlon Specific strength & conditioning

Sample Day 1

Endurance (with Hills) 45 mins

Steady run designed to build endurance. Ideally this should be done OFF ROAD. Find a course with hills When you run up hills maintain a good posture with good knee drive and arm carriage and a tall posture. On the downhills relax and let yourself fall forward. Work on good leg cadence Make sure it's a undulating/hilly course but run the hills at a controlled pace concentrating on your technique rather than effort Your effort will probably be Vdot E/L pace or maybe MP on ascents For the warm up rather than doing a formal set of strides just run for 10 mins as 15s fast cadence and 30s EZ jog on a flat part of your route then drop into your long run pace

Sample Day 2

Endurance 10 - Kick sequence 1

Sample Day 3

Turbo- Vo2 Max10 x 60s

This session is designed to develop your aerobic capacity. It's a tough set and you will need to be rested and extremely motivated
These intervals are done at 92-100%mhr although with such short intervals it will be difficult to get your HR into the correct zone. Just go by effort 9.5 or 10/10 on RPE scale
If you are using power then aim for 110-115%ftp

Sample Day 3

Technical run (45 mins)

Warm up = 15 mins of EZ running 10 mins as - 10 x 30 seconds brisk but controlled shallow hill strides, with a slow jog down recovery. No need to run them too quickly. Instead focus on a technically good style, higher knee lift and vigorous arm action, with relaxed shoulders. This will do wonders in fine tuning your running economy and developing leg strength 15 mins running @ 78-80%mhr 5 mins EZ running

Sample Day 4

CSS test set


Sample Day 5

Aerobic stability run #1

The goal here is to find the speed that allows you to hold a constant HR for each of the 3 reps.
You have a range of 3-5bpm to work within.
Your goal pace is Vdot MP (approx 80%mhr)
If your HR strays outside of this then you'll need to reduce the pace

Sample Day 6

Road -2hrs 15 mins

"All day" pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. You shoul;d finish feeling pleasantly tired, not exhausted If you do this on the indoor trainer then ONLY RIDE FOR 1HR 40 MINS **If you have power then aim for an NP of 0.65-0.7 for the whole ride This is roughly an avge HR of 70%mhr**

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