Triathlon Base Period Plan: Run & Strength Focus (8 Weeks, 8-10 hrs/wk), Reusable

“First say to yourself what you would be; and then do what you have to do.” - Epictetus

training plan guide

Designed for age group triathletes, the goal of this 8 week base period training plan is to prepare you for the start of your season training with a focus on improving your running and strength.

Hand-crafted by USA Triathlon-certified coach and elite triathlete David Glover, MS, CSCS, this plan encapsulates his passion for the sport, his personal experience as a triathlete (100+ triathlon finishes including 28 Ironman races) and his success coaching hundreds of triathletes to their success.

The plan provides an 8-week structured and periodized training schedule between 8-10 hours per week to maintain your fitness over the winter. Each week contains 2x swims (Tu, F), 2x bikes (W, Sa), 3x runs (Tu, Th, Su), 3 strength (W, F, Su) workouts. Intervals are included each week to train and maintain your fast twitch muscle fibers. Cycling and running workouts can be done indoors on trainers and treadmills (respectively). Your weekly schedule includes a designated off day (Monday). Long rides are on Saturday and long runs on Sunday. This program can be set to start on any Monday and will run for 8 weeks.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 400 meters or yards continuously
  • Bike: 60 minutes
  • Run: 60 min (substitute in walking if needed)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at or email David directly at:

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Please note: This training plan starts any Monday. You can also reuse this training plan in the future by changing the start or end date.

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