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Long course training plan - Beginner with email access to coach


Shannon Barras

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21 Weeks

Plan Description

This is a great plan for someone who wants to do their first long course race. It assumes that you have already been running and biking and swimming a bit. At the beginning of this plan you should have a running base developed where you are comfortable running for 6 miles without stopping. You should be able to bike 20-25 miles non-stop, and swim 1000 yards (stopping is allowed on the swim). You also have email access to me to ask any questions that you may have. Enjoy

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:44:00 03:45:00
Run x3
02:13:00 02:10:00
Swim x2
02:27:00 29:60:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:44:00 03:45:00
02:13:00 02:10:00
02:27:00 29:60:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Shannon Barras


I am a Level 1 USAT triathlon coach, certified in both long and short course coaching. I have competing in triathlon for 19 years and even competed successfully at the 70.3 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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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