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Long course training plan - Beginner with email access to coach


Shannon Barras

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20 Weeks

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Plan Description

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. or

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:52 hrs 3:45 hrs
Swim x2
0:53 hrs 0:50 hrs
Run x2
2:05 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:52 hrs 3:45 hrs
0:53 hrs 0:50 hrs
2:05 hrs 2:00 hrs
Day Off
—— ——

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.

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