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Long Course Triathlon Base Training + Progressive Strength Training Plan

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Long Course Triathlon Base Training + Progressive Strength Training Plan

Includes Structured Workouts

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

Learn More about Structured Workouts.


Coach Tammy Slauenwhite

All plans by this Coach


13 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

(Last Updated Sept 25, 2023)

Long Course Triathlon Distance: 1.9 km swim + 90 km bike + 21.1 km run

"Hi Tammy, I thought I'd let you know I managed the middle distance triathlon I was training for in 5:42:54. Considering I was aiming for sub 6.5 hrs I'm really happy. The plan was really helpful in keeping me going in the right direction so thank you! All the best, Matt"

This plan has been used by many triathletes with great success = injury free, manageable with a busy lifestyle, strong finish. Most athletes (including myself, yes I used this plan too) have been able to finish with a sub-6 hour time.

Plan includes: email support, assessments, 12-week strength training program (with videos), mobility guide, heart rate zone training guide, 20 post-workout protein snack recipe ebook.

I am STOKED to offer this Long Course Triathlon 13-Week Base Period Training Plan that has everything an intermediate level triathlete needs to build a solid foundation during the base period. This plan helps to prep the athlete for the next stage of training - the competitive build.

Or it can be used as is for first-timers with a few tweaks to bring them up to race day (email me for support on this).

The plan is super EASY TO FOLLOW, manageable with a busy full-time work schedule, and FUN! All workouts include structure but not so much that it gets hard to follow and confusing.

Users should be ready to handle an 8-hour training week (week 2) and build up to 12+ hours at the peak of this plan (week 12).

This plan will help the triathlete to build a strong and solid foundation with a heavy focus on increasing aerobic capacity and structural tolerance using progressive overload for volume.


There are several guides included that the user can download: a detailed training guide, a 12-week structured triathlon-specific strength training plan (anatomical adaptation phase and muscular force phase), and a mobility guide for active recovery days, pre and post-workout routines and a heart rate zone training guide to better understand the training adaptions that occur in each zone. Bonus: you also get 20 post-workout protein snack recipes!

One of the key features of this plan is the baseline testing and reassessments. The baseline is completed in the first week. A reassessment is done several times (4 tests in total) finishing the plan with a final reassessment. This data is excellent for the long course triathlete, to identify strengths and weaknesses so they have an idea of where they stand before starting the competitive stage of their training. However, if athletes do not want to do these tests, they can just treat them as a big training op that includes the swim, bike and run all in one session.

Equipment required: all gear related to triathlon. For the strength training, dumbbells are all that's needed. Other equipment that can be used is a bench or stepper, barbells, and/or kettlebells. For mobility training, users need a foam roller and straps.


If you need more information or want to discuss the details about this plan, please feel free to send me an email:

Happy Training!

Coach Tammy Lee
Endurance Coach and canfitpro PRO TRAINER
TrainingPeaks Level 1 Coach
TransRockies Brand Champion
Mud, Sweat and Gears Ambassador


How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:27:00 03:15:00
Swim x3
02:00:00 01:10:00
Run x3
01:49:00 01:45:00
Other x2
00:43:00 00:20:00
Strength x2
01:01:00 00:35:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:27:00 03:15:00
02:00:00 01:10:00
01:49:00 01:45:00
00:43:00 00:20:00
01:01:00 00:35:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tammy Slauenwhite | Endurance, Strength & Weight Loss Coach


I specialize in endurance, strength, and weight loss coaching for competitive and non-competitive endurance athletes. 22 years experience, several awards, national recognition. All training plans include structured workouts, strength training & email support. If you are ever unsatisfied with your plan, please CONTACT ME so I can make it right for you. Get all my plans at a 20% discount when you join my interactive endurance sports community membership. Email me for more info:

  • 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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