Middle Distance - Base, Build and Peak Period, 15 week plan

Author

Stephen Walker

Length

15 Weeks

Typical Week

3 Swim, 1 Strength, 4 Run, 3 Bike, 1 X-Train

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon beginner intermediate advanced power based hr based

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Summary

A full 15 week training plan for intermediate middle distance athletes, consisting of:
6 week base phase
6 week build phase which includes a 'big weekend' where the 3 disciplines are completed over full race distance on consecutive days
3 week race prep/peak phase which includes a metric day where all 3 disciplines are completed back to back over distances which are the metric equivalent to mileage (except swim which is full distance)
All swims listed as Lido should be completed in 50m pool or open water if possible, using wetsuit as much as possible to replicate race conditions.
Friday is an option session or rest day.
midweek turbo sessions can be replaced with commutes, but should still include intervals as close as possible to % ftp shown
sessions prefixed with 'RW' indicate that this is recovery week and as such intensity should be slightly lower or duration is reduced for workouts.
long rides should be done on TT or race bike as much as possible in this period.
rides and runs listed as course recce should be completed on actual race course if possible, if not try to replicate the course terrain as much as possible.
All swims in Lido or open water should be competed in wetsuits where possible to replicate race day, unless your swim is likely to be non-wetsuit.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:04
Training Load By Week
Average Weekly Training Hours: 09:04
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00
1150m
Recovery Swim - Optional

w/up
100 swim, 100kick, 100 pull
Main 1 (all 0:15ri)
2x25 catch up
2x25 underwater recovery
2x25 single arm
Main 2
2x300 neg split
c/d
100 choice

Sample Day 1

0:45:00
MT Strength 1

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Leg Press: 2.5-2.9 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Heel Raise (with bar or on leg press)
Standing bent arm lat pull down: 0.3-0.5 x bw

Sample Day 2

1:00:00
2500m
Endurance Form 2

w/up 400 swim Main Set (0:15 ri unless noted) 8 x 50 as 25 single arm + 25 build (0:20ri) (1:00 rest) 400 @ t-pace +0:06 2x200 @ t-pace +0:02 1x400 @t-pace +0:05 4x100 @ t-pace c/d 100 choice

Sample Day 2

0:45:00
Aerobic + Skills 1

15:00 Z2 HR
15:00 with 30s drills every 3:00
(high knees, heel flicks, lunges, hopping)
15:00 Z2 HR

Sample Day 3

0:45:00
MT Strength 2 - Optional

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Squat: 1.3-1.7 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Knee extension
Standing bent arm lat pull down: 0.3-0.5 x bw

Sample Day 3

0:45:00
Aerobic Endurance & Skills 1

w/up
5:00 easy at 40-50%ftp
6x1:00 ILT (alternate right, left, both legs)
4:00 easy at 50-60%ftp

Main
20:00 Tempo 75-90%
0:30 100+ rpm spin up every 5:00

C/down
10:00 easy at 40-50%ftp

Sample Day 4

1:00:00
Aerobic + Skills 2

15:00 Z2 HR
30:00 with 30s drills every 3:00
(high knees, heel flicks, lunges, hopping)
15:00 Z2 HR

Middle Distance - Base, Build and Peak Period, 15 week plan

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