Middle Distance Base Period 1 - 3 weeks

Author

Stephen Walker

Length

3 Weeks

Typical Week

5 Swim, 3 Strength, 4 Run, 3 Bike

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:45 hrs run

Plan Specs

triathlon

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.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

a 3 week adaptation phase plan to get athletes ready to start a base training period

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:20
Training Load By Week
Average Weekly Training Hours: 13:20
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

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 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 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 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 4

1:00:00
2550m
Endurance Form 3

w/up 2x150 swim, 100kick, 50 drill Main 1 (4x)(all 0:15ri) 2x25 catch up 2x25 underwater recovery 4x25 build Main 2 2x600 neg split c/d 100 choice

Middle Distance Base Period 1 - 3 weeks

$9.00 - Buy Now