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Mid/Long Distance Triathlon - 14 Week Beginner / Intermediate


Erin Truslow

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14 Weeks

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Plan Description

This 14 week beginner to intermediate mid/long distance training plan will includes a solid build with regular recovery weeks. Assuming athletes has basic knowledge of swim drills, has access to a track for speed work days and a trainer for occasional indoor bike workouts. (Most Trainer Ride workouts can be transferred to the road). Treadmill runs are included as well and match up to the Treadmill Workouts ebook on iTunes written by Coach Erin Truslow. Test weeks every 4 weeks for you to track your progress. If you have questions feel free to contact the coach This program will get you to the finish line of your next mid/long distance triathlon. Be sure to treat your body with kindness post hard workouts with stretching, rolling, massage, ice baths, cryo or your favorite way to recover. See you at the finish line!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:48 hrs 2:30 hrs
0:12 hrs 0:30 hrs
0:20 hrs 0:55 hrs
0:59 hrs 0:30 hrs
0:38 hrs 0:30 hrs
Day Offx1
—— ——
0:15 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:48 hrs 2:30 hrs
0:12 hrs 0:30 hrs
0:20 hrs 0:55 hrs
0:59 hrs 0:30 hrs
0:38 hrs 0:30 hrs
Day Off
—— ——
0:15 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Erin Truslow

Big Pistachio, LLC

With over 30 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.