Base Training Program
A rolling 5-week block that lays the base workout program for swimrun, running and general endurance and robustness during winter season. No taper included, since this is the base itself, designed to prepare me for race-specific taper periods starting typically 6-12 weeks before individual events (swimrun, 10K, half marathon, etc.). Running with Majornas IK, ski erg and strength at home, swimming with TriVäst.
Volume rule: running should land at 40-55 km/week with 1-2 quality sessions. The fixed sessions (Mon, Wed, Thu, Sat) normally give 40-48 km — add the optional easy sessions on Friday and/or Sunday if the week needs more volume. Ski erg and swimming: 1-2 sessions/week each. Strength: 3 fixed sessions/week (Tue, Fri, Sun), 25-35 min each. Every session ends with single-leg heavy-slow calf raises (3x10-15/leg) for Achilles tendinopathy rehab; the rest of each session rotates — push/shoulder/core (Tue), single-leg/lower-body (Fri), pull/hips/rotational-core (Sun) — so the whole body gets trained each week for swimrun.
Weekly training volume
Shown in training hours per discipline. Running is converted from kilometers at a 5:00 min/km pace. Optional filler sessions (Fri/Sun) aren't included, since they vary with need.
The program repeats every 5 weeks — run weeks 1-5, then start over at 1. Thursday's MIK session is chosen on a rolling basis from the club's current schedule. Optional easy runs (Fri/Sun) are added as needed to reach the week's volume target.