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Long Course Triathlon Base Period Training Plan - Intermediate Level

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
No Ratings


12 Weeks

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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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

I am STOKED to offer this Long Course Triathlon 12-Week Base Period Training Plan that has everything an intermediate level triathlete needs to build a solid foundation in order to complete a long course triathlon similar to the following distances: 1.9 km swim + 90 km bike + 21.1 km run.

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 11).

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, TWO structured triathlon-specific strength training plans (one for anatomical adaptation phase and the other for increasing muscular force), and a mobility guide for active recovery days, pre and post-workout routines.

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 at the half-way point and then we finish 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.

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.

WHAT ARE PEOPLE SAYING? Read my reviews here:

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

Over 20 years in the fitness industry!


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:36 hrs 3:15 hrs
0:47 hrs 0:20 hrs
2:00 hrs 1:00 hrs
1:54 hrs 1:45 hrs
1:00 hrs 0:35 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:36 hrs 3:15 hrs
0:47 hrs 0:20 hrs
2:00 hrs 1:00 hrs
1:54 hrs 1:45 hrs
1:00 hrs 0:35 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete


My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. 20 years experience. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach