Long course training plan - Beginner with email access to coach

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Long course training plan - Beginner with email access to coach

Author

Shannon Barras

All plans by this Coach

Length

20 Weeks

Typical Week

1 Day Off, 3 Bike, 2 Swim, 2 Run

Longest Workout

0:50 hrs swim
3:45 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner

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Summary

This plan is designed for the beginner triathlete. It assumes that you can currently swim 1000 yards, bike 30 miles and run 7 miles. It is a gradual build to race day. Both times and distances are listed. You can use one or the other to train. I prefer to train with mileage, but many coaches use time. So, you are free to choose.

I have placed a rest day on Mondays. Some people prefer Fridays for their rest day. You are free to swap the two as your life needs require. Additionally, I have not added a strength training day. I do believe it is a very good idea to have strength training in your plan. You can do this one of two ways, as I see it. Each morning wake up and do a few things to help you get stronger - 10 push ups, 10 sit ups, 10 squats, planks for 30 secs times 5, etc. Or you can pick one day a week, not your rest day, and incorporate an hour of strength training. Either way, it will help you to stay health and prevent injury.

If you have questions about the plan feel free to contact me. shannon@3sportcoaching.com or www.3sportcoaching.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:12
Training Load By Week
Average Weekly Training Hours: 07:12
Average Weekly Breakdown

Shannon Barras

3sportcoaching

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.

Sample Day 1

4mi
run - 4 miles trail

building mileage

Sample Day 2

0:22:00
1006m
1100 pulling and kicking variety

Swim 100 free
pull 200
easy 100
Kick 100
swim 100 free
kick 50 Tombstone (board vertical), kick 50 thumb (no board, holding hands in front holding onto one thumb)
easy 100
Pull 200 free, breathe every 5
easy 100

Sample Day 3

1:00:00
15mi
Steady bike 15 miles - zone 2

Nice foundation ride. Enjoy the day.

Sample Day 4

0:16:00
732m
800 swim - 25 intervals

swim 200
drill 50
swim 6 x 25 - race pace or faster, rest 20 secs between 25s
pull 200 breath every 3, use paddles
kick 100 - fins and board
swim 100

Sample Day 5

1:39:59
25mi
Long bike - 25 miles

Nice solid bike ride. Steady pace, zone 2.

Sample Day 6

6mi
6 mile - zone 2

run steady - zone 2

Sample Day 8

0:50:00
5mi
Run 5 - zone 2

Nice and easy run. No need to push it

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