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Long Course Triathlon - Beginner - 12 Weeks

Author

Craig Needham

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Length

12 Weeks

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Plan Description

This plan is designed for beginner athletes aiming to compete at Half Iron-distance events. At this point, you should be able to swim 1.0km with rest, ride for 1.5 hours and run for 30 mins.

This improvement in your fitness and confidence will be evident as you progress.

The average training hours are approximately 7 hrs per week, with the biggest week almost 10 hrs. There is generally only 1 training session per day and always one day of rest per week.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:42 hrs 1:10 hrs
Brick x1
2:39 hrs 4:30 hrs
Bike x1
1:00 hrs 1:06 hrs
Run x1
1:01 hrs 1:20 hrs
Strength x1
0:47 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
1:42 hrs 1:10 hrs
Brick
2:39 hrs 4:30 hrs
Bike
1:00 hrs 1:06 hrs
Run
1:01 hrs 1:20 hrs
Strength
0:47 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Craig Needham

Needham Multisport
  • 26 Years of endurance sport.

  • Accredited Triathlon Australia Coach using smartwatch integrated plans.

  • Coaching first-time Triathlon to Ironman finishers

  • Transformation Coach - Mentoring, goal setting, sports psychology

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