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Long Distance 140.6 Triathlon Plan 4 week build cycle 30 weeks plan

Browse More Plans

Long Distance 140.6 Triathlon Plan 4 week build cycle 30 weeks plan


Nick de Meyer

All plans by this Coach


30 Weeks

Plan Description

This training plan is written to prepare you for your first Long distance triathlon. While just a beginner’s plan, the hours per week start at a significant 8 hours.

2.4mile Swim | 112mile Bike | 26.2mile Run

This training plan is written to prepare you to finish your first Long distance triathlon with annual volume at 600 hours. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and gradually move you up to being able to train for 15-16 hours per week. You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a middle distance triathlon race would be even better.

This plan is based on an annual volume of 600 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 16+ with recovery weeks at around 8 hours per week.

While it’s definitely possible to finish a long distance triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough. This plan will be customised by your coach to fit around your life and work. If this is the right plan for you click on the buy now button and purchase this plan. Then go to the getting started page and fill out the athletes questionnaire. A coach will call you in the next 48 hours to discuss your plan and set your account up on Training Peaks

You should be able to do the following prior to starting this plan

swim 2x2500 per week
bike 3 hours
run 90 mins

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:03:00 06:00:00
Swim x3
02:07:00 01:30:00
Run x2
02:12:00 02:30:00
Brick x1
01:28:00 06:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:03:00 06:00:00
02:07:00 01:30:00
02:12:00 02:30:00
01:28:00 06:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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$300.00 - Buy Now