BASE TRAINING BLOCKS and 12-WEEK RACE-SPECIFIC BLOCKS
Please watch the videos below. It provides advice on which block is best for you.
BASE TRAINING BLOCKS
Below is a brief summary of the two BASE TRAINING BLOCKS I offer:
Prep Tri or Run (8 weeks)
Starts with an intro phase where we gradually introduce a solid routine over 8 weeks.
We start with 2- 3 runs per week
By the end of the block you will have a solid 3-run/week routine with one faster run, one medium-distance, and one long run
For triathletes, we add 1-2 bikes per week and 1-3 swims per week
We introduce quality indoor bike training and high-intensity bike training
We introduce swim drills, swim testing sets, and form-enforcing main sets
By the end of the 8-week block you will be ready for the FOUNDATION block
Foundation Tri or Run (9 weeks)
Be ready to handle this on week 1:
At least 3 runs per week
7 miles for the longest run
15 miles weekly
Some faster running experience (i.e. striders, fartlek)
For triathletes: at least 2 bikes per week
Knowledge of indoor bike training
Ability to handle high-intensity biking (indoor)
For triathletes: at least 2 swims per week
Be able to swim at least 1400y in one set
CLICK BELOW TO PURCHASE A TRAINING BLOCK – I will email you to get thing set up on your Training Peaks account
12-WEEK RACE-SPECIFIC BLOCKS
Now that you have learned the basics of building a training program and you have laid the fitness foundation (PREP and FOUNDATION Blocks), you are ready to enter into a 12-week build-up leading up to your big race.
The question now is…. Which plan is right for you?
Watch the video below for my advice on how to pick a plan.
Once you watch the video, explore the options: If you click the Modules tab at the left, you can see all of the plans. When you click on the plan, I provide a lot more detail about how the plan is put together.
Below is a brief summary of the 12-week race-specific plans I offer:
FOR RUNNERS:
12-week Half Marathon Program
This program is designed to get you ready for a half marathon
The program consists of THREE KEY runs each week along with TWO supplemental runs
Prerequisites:
be capable of handling 14 miles per week with a long run of 8 miles (the FOUNDATION Block gets you to this point)
be able to run at least three times per week
Follow this plan, and you will be mentally and physically ready to nail your half marathon
12-week Marathon Program
This program is designed to get you ready for a marathon
The program consists of THREE KEY runs each week along with TWO supplemental runs
Prerequisites:
be capable of running 33 miles per week with a long run of 14 miles (the FOUNDATION Block gets you to this point)
be able to run at least four times per week
This plan will get your pace, nutrition, and mind ready for a solid marathon
FOR TRIATHLETES:
12-Week Half Iron-Distance Program
This program is designed to get you ready for a half iron-distance (70.3) event
The program consists of 2 KEY workouts in each discipline with a total of 3 swims, 4 bikes, and 4 runs each week.
Prerequisites:
You should be able to handle this on WEEK 1 of the plan:
swim: longest workout: 2000y; first week: 5700y total
bike: longest workout: 3 hour; first week: 4 hours weekly total
run: longest workout: 8 miles; first week: 20 miles total
NOTE: the FOUNDATION Block gets you to this point
This plan will get your pace, nutrition, transitions, gear, and mind ready for a great half iron-distance race!
12-Week Iron-Distance Program
This program is designed to get you ready for a full iron-distance event
The program consists of 2 KEY workouts in each discipline with a total of 3 swims, 4 bikes, and 4 runs each week.
Prerequisites:
You should be able to handle this on WEEK 1 of the plan:
swim: longest workout: 3000y; first week: 600y total
bike: longest workout: 4.5 hour; first week: 7.5 hours weekly total
run: longest workout: 14 miles; first week: 30 miles total
NOTE: the FOUNDATION Block gets you to this point
This plan will get your pace, nutrition, transitions, gear, and mind ready for a great full iron-distance race!
12-Week Half Marathon for Triathletes
This program is designed to triathletes who want to focus on a half marathon while still maintaining swim and bike fitness
The program consists of 3 KEY run workouts (up to 4 runs total) with an additional 2 swims and 2 bike options each week.
Prerequisites:
be capable of handling 14 miles per week with a long run of 8 miles
be able to run at least three times per week
Follow this plan, and you will be mentally and physically ready to nail your half marathon while maintaining your swim and bike so you can easily transition into triathlon training once you have recovered from the half marathon.
12-week marathon for triathletes
This program is designed to triathletes who want to focus on a full marathon while still maintaining swim and bike fitness
The program consists of 3 KEY run workouts (up to 5 runs total) with an additional 2 swims and 2 bike options each week.
Prerequisites:
be capable of running 33 miles per week with a long run of 14 miles (the FOUNDATION Block gets you to this point)
be able to run at least four times per wee
Follow this plan, and you will be mentally and physically ready to nail your full marathon while maintaining your swim and bike so you can easily transition into triathlon training once you have recovered from the marathon.
If you have questions or want help picking the correct block, please email me at joe@endurancecompany.com
