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Triathlon Base Period Plan: Swim & Strength Focus (8 Weeks, 8-10 hrs/wk), Reusable

Author

David Glover, MSE, MS, CSCS

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Length

8 Weeks

Refund Policy

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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Plan Description

“First say to yourself what you would be; and then do what you have to do.” - Epictetus

training plan guide

Designed for age group triathletes, the goal of this 8 week base period training plan is to prepare you for the start of your season training with a focus on improving your swimming and strength.

Hand-crafted by USA Triathlon-certified coach David Glover, MS, CSCS, with swim workouts by collegiate swim coach Doug Alban, ASCA, this plan encapsulates their passion for the sport of triathlon and success coaching hundreds of triathletes to their success.

The plan provides an 8-week structured and periodized training schedule between 8-10 hours per week to maintain your fitness over the winter. Each week contains 3x swims (Tu, Th, Su), 2x bikes (W, Sa), 2x runs (Tu, F), 3 strength (W, F, Su) workouts. Intervals are included each week to train and maintain your fast twitch muscle fibers. Cycling and running workouts can be done indoors on trainers and treadmills (respectively). Your weekly schedule includes a designated off day (Monday). This program can be set to start on any Monday and will run for 8 weeks.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 60 minutes
• Run: 45 min (substitute in walking if needed)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

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Please note: This training plan starts any Monday. You can also reuse this training plan in the future by changing the start or end date.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
1:55 hrs 0:45 hrs
Swim x3
3:00 hrs 1:00 hrs
Run x2
1:46 hrs 1:19 hrs
Bike x2
2:21 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
1:55 hrs 0:45 hrs
Swim
3:00 hrs 1:00 hrs
Run
1:46 hrs 1:19 hrs
Bike
2:21 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week


David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

$97.00 - Buy Now