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

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week

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.

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
0:30:00

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 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 3
0:10:00

Back and abs

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
0:30:00

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 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