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Long Course Triathlon Base Training (20 weeks) + Race Taper (4 weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Adam Hodges

All plans by this Coach


24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This plan provides a complete blueprint to help triathletes develop their endurance base in preparation for a target event with a 1.2-mi swim, 56-mi bike, and 13.1-mi run. Olympic distance triathletes can also use the plan by reducing the duration of the weekly long bike and long run sessions according to their needs. It assigns volume based on training hours and intensity based on heart rate training zones. The plan provides instructions and workouts to determine your individualized training zones, so no prior knowledge is needed.

The training adheres to the philosophy of building the aerobic base while simultaneously emphasizing the proper neuromuscular patterns needed to prepare the athlete for higher intensity training later in the season. The plan also integrates a complete strength training program, moving from a general strength phase to a maximum strength phase to a muscular endurance phase.

The plan consists of five 4-week base training blocks that progressively build volume following a 3-up/1-down periodization schedule. The fourth week of each training block is dedicated to recovery and field tests. Triathletes who prefer a 2-up/1-down periodization schedule can easily adapt the plan by removing the second week of each 4-week training block for a 15-week base training program.

By the end of the 20-week base training progression, many triathletes will be ready to taper for their target event—and a 4-week tapering block is included for them. Other triathletes will be ready to move into a higher intensity build phase before their target event. For them, a separate 8-week Event Training Plan is available that picks up where the 20-week base training progression ends. Still others may choose to repeat some of the base training blocks if they have a longer season that requires more base training.

The plan—like any training plan—represents an initial draft, rather than a final document set in stone. You will write the final version over the coming months as you glean feedback from your training each week and adapt your training to your specific situation and goals. The plan provides guidelines each week on how to adjust the next week’s volume in relation to your previous week’s volume, so you can start with your current training volume and progress accordingly. After all, no matter where you want to go, you must start from where you are.

Consult the Alp Fitness website ( for supplemental videos, tools and resources to use along with this plan. Train smart!

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:02:00 00:40:00
Run x3
03:31:00 02:30:00
Swim x3
01:32:00 01:15:00
Bike x3
04:57:00 04:00:00
Day Off x1
—— ——
Brick x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:02:00 00:40:00
03:31:00 02:30:00
01:32:00 01:15:00
04:57:00 04:00:00
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Adam Hodges

Alp Fitness

I offer training plans for runners and triathletes seeking personal growth through self-defined challenges, whether those involve races (e.g. Ironman 70.3, 50K trail runs) or solo adventures (e.g. fast-packing, mountaineering objectives). Learn more about the training approach in my book, “The Triathlete’s Training Guide,” and check out for additional videos and articles to help you train smart.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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