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middle distance triathlon 1.9km swim 90km bike 21km run 21 weeks

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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Length

21 Weeks

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Plan Description

This training plan is written to prepare you for your Middle distance triathlon plan.

1.2 mile Swim | 56 mile Bike | 13.1 mile Run

This training plan is written to prepare you to finish your first middle distance triathlon The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season

This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.

While it’s definitely possible to finish a middle distance triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
 
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.

You should be able to do the following prior to starting this plan

swim 2x1500 per week
bike 90 mins
run 60 mins

Purchase of this plan includes our comprehensive 20+ page Triathlon Training Guide, which explains how to use your training plan plus email access to NIck at any time for questions that you may have about this plan.

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

Questions? Please visit us on the web at enduranceworks.net or email Nick directly at: dynamicmotion1@hotmail.com

Training for another race distance? We also have training plans for Long distance Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
2:41 hrs 1:19 hrs
Runx3
2:17 hrs 2:00 hrs
Bikex3
4:02 hrs 4:15 hrs
Day Offx1
—— ——
Strengthx1
0:21 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:41 hrs 1:19 hrs
Run
2:17 hrs 2:00 hrs
Bike
4:02 hrs 4:15 hrs
Day Off
—— ——
Strength
0:21 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions