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Triathlon Base 12 weeks (8.5 to 10.5hrs./wk.)

Author

Karen Buxton

All plans by this Coach
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Length

12 Weeks

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Plan Description

This base period plan is designed for the triathlete who trains 8.5 to 10.5 hours per week. You should be able to dedicate up to 1.5 hours per day during the week for training and up to 2.5 hours per day on the weekends.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:04 hrs 1:15 hrs
1:48 hrs 0:45 hrs
3:25 hrs 2:15 hrs
0:28 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:04 hrs 1:15 hrs
1:48 hrs 0:45 hrs
3:25 hrs 2:15 hrs
0:28 hrs 0:15 hrs
—— ——

Training Load By Week


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

Sample Day 1

0:30:00
Heart rate zone 1-2, check form.

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 1

0:30:00
Alt count-tempo 25s

WU: 6 x 50 done as 25 swim, 25 drill..
MS: On each interval of the first set, count strokes on every other 25 while. focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
3 x 200 (30”) at aerobic effort.
3 x 50 kick (15”) moderate effort.
CD: 100 easy swim.
Total: 1150

Sample Day 2

1:00:00
Rolling hills seated

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 2

0:10:00
core exercises

Back and abs

Sample Day 3

0:30:00
Moderate 100s

WU: All easy.
100 swim, 100 drill., 100 pull, 100 swim.
MS:
3 x 100 mod (10”).
1 min rest.
3 x 100 mod (10”).
CD: 300 easy pull.
Total: 1300

Sample Day 3

0:30:00
Form Run Workout

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

1:00:00
Rolling hills seated

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.

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