Alison Freeman: USA Triathlon Level III & TrainingPeaks Level 2 Certified Triathlon Coach
AS SEEN ON TRIATHLETE.COM
Coach Alison provides an overview of the 100k race distance in this Triathlete Magazine article. This plan takes the 100k training plan provided within the article and loads it into TrainingPeaks for you, including structured workouts for many bikes and runs.
About the Plan:
This 16-week plan is designed for triathletes who have at least one season of experience racing long-course triathlon.
A typical week has two swims, three bikes, three runs, and two recommended strength sessions. Your long rides are on Saturdays and your long runs are on Sundays; Mondays can be used for optional third swims or can be days off. There are brick workouts on Saturdays beginning with week 4. Race effort test days are provided in weeks 8 and 12.
Workout Distances & Durations:
Before starting this plan, you should have a solid base of 7-8 average training hours for the past 4+ weeks, including interval work at threshold effort levels, so that you are prepared for the training volume and intervals or benchmark workouts in week 1 of the plan.
The plan begins with 3600 yards/meters of swimming, 3 hours 30 minutes of cycling, and 2 hours 30 minutes of running. It peaks in week 13 with 6000 yards/meters of swimming, 5 hours 25 minutes of cycling, and 4 hours 30 minutes of running.
Take your training further with Coach Alison's book, Unlocking Triathlon
Unlocking Triathlon supplements the training plan with discussions of skill development across all three sports, detailed information on fueling and hydrating for training and racing, coaching guidance from plan start to finish, and detailed race day prep. The training plan plus the book provides the complete package to set you up for success on race day.
Have questions?
Email Coach Alison.
I am a USAT Level III Certified Coach based out of Boulder, Colorado. I specialize in working with athletes new to triathlon or to long-course (70.3 and Ironman) racing. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours. All of this led to my book, Unlocking Triathlon, which was published in Fall 2026 by Human Kinetics.