Triathlon: Base Period (Winter, Off-Season) Training, Phase 2: 4.75 to 10.75 hrs/wk

This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 4.75 to 9.5 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. As with all of my training plans, you can easily modify and move workouts to meet your personal training needs—and I suggest you do, so that you can optimize the benefits. This training block is not intended for beginning athletes.

Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 4.75 to 9.5 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents on my training plan page. The plan design includes the option of a 5k or 10k running race on Saturday of the fourth week of the plan. It also includes the option of doing a half-marathon at the end of the eighth week of training. If you don’t want to race an optional workout is suggested. If you do want to race and want to find a race in your area to use as a good training event, check out available races at

The first week of training begins at 9:00 hours and progresses to 10:45. Your longest run progresses to 1:30 and includes the lactate threshold training. Your long bike ride progresses to 2:00 and also includes lactate threshold training. The experienced athlete using this training plan needs to closely monitor fatigue. If the training plan offers more volume or intensity than you can reasonably manage, it is up to you to reduce the training so you can make solid gains.

At the end of this training block you are ready for a race-preparation block, also noted as “build” by some

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