Intermediate - Long Distance Triathlon Training - 15 week

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Intermediate - Long Distance Triathlon Training - 15 week


Doug Welling


15 Weeks

Typical Week

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

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:49 hrs run

Plan Specs

triathlon half ironman intermediate masters power based hr based pace based

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15 week training plan for Intermediate level - Long Distance Triathlon. Training plan targets ~9-12 hour weekly training volume. Ideal athletes would have already performed a sprint or olympic distance triathlon and/or be capable of ~7 hrs of weekly training volume. Proper equipment includes a properly fit wetsuit, bike and running shoes.

Athlete may email coach bi-monthly. Coach can help with power-based, heart rate, and pacing prescriptions following submission of field test data.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:45
Training Load By Week
Average Weekly Training Hours: 08:45
Average Weekly Breakdown

Sample Day 1

Endurance Swim 100's

300 warmup choice
6 x 50 as 25 drill/ 25 swim :20 btwn
4 x 50 kick :20 btwn
2 x (3 x 100 :20 btwn) 1 min. btwn sets
2 x 100 Pull w/ buoy :25 btwn
200 cooldown mixed

Sample Day 2

Endurance Bike w/ Fast Pedals

WU: 15-20 min. gradual warmup
Base effort throughout, target base cadence ~90-95 rpms. Pace should be "conversational", ~4-5 perceived effort (out of 10).

-Include 6 x 1:00 min. Fast Pedal drills w/ 2 min. normal spin btwn each. Target 115+ rpms, quiet upper body w/ firm lower core.

**Fast Pedals are designed for neuromuscular enhancement; making the ~90-95 target range feel more sustainable.

Sample Day 3

Endurance Bike

Aerobic/ "conversational" pace throughout bike; target ~90-95 rpms. Firm core and quiet upper body on the bike.

Sample Day 4

Endurance Run w/ Drilling

15 min. gradual warmup
include the following every 15th min:
-1 x :15 sec. striders
-1 x :15 sec. lateral grapevine
-1 x :15 sec. backwards running

base effort throughout

Sample Day 6

Endurance Bike

Base Effort Cycle; strong focus on shifting the bike and circular pedal stroke, applying power in 360 degrees.

Sample Day 7

Running Field Test

5 min. dynamic warmup
20 min. gradual warmup, include 3 x :15 sec. striders and ~1 min. btwn each

Perform 1 x 8 min. max time trial efforts. Record distance travelled, HR, and pace. Aim to perform on a flat, measured course, track, etc... Settle in early then push pace/ distance throughout alotted time.

Thorough cooldown to conclude.

Sample Day 9

Swim Field Test

300 warmup 4 x 50 drill choice :15 btwn 4 x 50 kick :20 btwn 4 x 50 as 25 fast - 25 ez :15 btwn 400 Time Trial (record time) 4 x 50 back/ recovery :15 btwn 100 Time Trial (record time) 200 cooldown mixed

$225.00 - Buy Now