Triathlon Base 12 weeks (10.5 to 12.5 hrs./wk.)

Average Weekly Training Hours 09:05
Training Load By Week
Average Weekly Training Hours 09:05
Training Load By Week

This plan is for the more advanced triathlete who trains 10.0 to 12.5 hours in a week. You should be able to dedicate up to 2.0 hours a day during the week for training and up to 3.5 hours on the weekends. The long workouts for this plan start at 45 minutes for the run, 1.5 hours for the bike and 45 minutes for the swim.

Sample Day 2
0:30:00

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 2
0:45:00

WU: Start slow and gradually build pace/effort.
4 x 100 done as 50 swim, 50 kick
8 x 50 done as 25 drill (your limiter), 25 swim
MS: 5 x 200 (10”) moderate
CD: 200 easy pull. Stretch out your stroke
Total 2000

Sample Day 3
0:10:00

Back and abs

Sample Day 3
1:00:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
0:30:00

30-minute track form run workout

10 minute easy run

On the straight-aways:
Perform the drill and then walk back the start.

1) Grapevine – switch lead leg every 10 cross-overs
2) High skips
3) Walking lunges (start with 10-15 steps)
4) Jog backwards
5) High Knees
6) Butt kicks
7) Strides – 4 to 6 repeats--quick light steps, high cadence

5 to 10 minute easy run cool down and light stretch

Sample Day 4
0:45:00

WU: 100 swim easy, 50 drill, 100 swim, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady--fins okay.
6 x 50 relaxed speed (15”).
CD: 200 easy swim.
Total: 2300

Sample Day 5
1:00:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com