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SmileTrain - Base I Training Plan - IMAZ 2015

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SmileTrain - Base I Training Plan - IMAZ 2015

Author

Earl Walton

Length

3 Weeks

Plan Description

The SmileTrain - Base I Training Plan - IMAZ 2015
3 Week Program
2 Weeks of Work / 1 Week with Weekday Rest, Weekend Work

Development of “Basic Abilities” with emphasis on duration of workouts.
- Speed Skills
- Aerobic Endurance (zone 2)

Prioritize the changes you need to make to become a Skilled Swimmer, Cyclist and Runner

Terms:
Beginner vs. Advance - the majority of this program is based on Rate of Perceived Exertion and Time. This means that your output will be based on the your level, but the time and Perceived Exertion is appropriate to all levels of athletes.

If you are an advanced athlete, we recommend adding the following workouts to your plan each week:
1. Endurance Strength Run - 60-75 Minute Run, including the warm up. For 30-40 minutes run at your desired Marathon Pace on a flat course. The focus is on building and extending your "race pace" feel without compromising the core workouts of the week.

2. Endurance Ride: An extended rolling ride. Weather permitting, get outside and seek out a 90 minute loop - the goal is to find an area that challenges you to ride at an endurance pace. Focus on good posture and keeping your pedal stroke fluid through efficient shifting.

3. Strength Training / Yoga: Should be a part of everyone's schedule if time allows.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
—— ——
Run x3
—— ——
Swim x2
671m 2,012m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
—— ——
Run
—— ——
Swim
671m 2,012m
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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