SmileTrain - Base I Training Plan - IMAZ 2015
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
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 | |
---|---|---|---|
|
—— | —— | |
|
—— | —— | |
|
671m | 2,012m | |
|
—— | —— |
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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