Base Training Program
One repeating week that lays the base workout program for swimrun, running and general endurance and robustness during winter season. The structure stays the same every week; pick the workout for each session from the options that fit its purpose to keep the training varied. 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: 1-2 sessions/week. Swimming: 2 fixed sessions/week (Wed endurance, Sun TriVäst) plus an optional Tuesday speed session — add it for extra speed work when the week allows. Strength: 3 fixed sessions/week (Tue, Fri, Sun), each one of A (running rehab/prehab), B ("Incredible Hulk") or C (muscle-up preparation), ~30 min each. Do A at least once a week for Achilles and calf robustness.
Weekly training volume
Training hours per discipline for the workouts currently selected above. Running is converted from kilometers at a 5:00 min/km pace. Optional filler sessions (Fri/Sun runs, Tue swim) aren't included, since they vary with need.
The same week repeats; vary the workout for each session using its dropdown. Your selections are remembered in this browser. 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.