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Long Course Training Plan - Advanced


Shannon Barras

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20 Weeks

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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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Plan Description

This is the plan I use when I have raced successfully at the long course events. Its best for the athlete who is experienced and is looking for a Worlds slot. It is best for someone who feels good in all three disciplines. The expectation is that you are beginning this program with a solid base. That you are running 10-15 miles a week, biking 50-60 miles a week, and swimming 6k yards or meters. If you purchase this plan, feel free to reach out to me via email for limited support, or full support if you choose to hire a coach. I am an older athlete so there is plenty of rest scheduled into the plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:12 hrs 2:10 hrs
0:10 hrs 1:00 hrs
0:21 hrs 3:45 hrs
Day Offx1
—— ——
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:12 hrs 2:10 hrs
0:10 hrs 1:00 hrs
0:21 hrs 3:45 hrs
Day Off
—— ——
0:45 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Shannon Barras


I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.