Long Distance 140.6 Triathlon Plan 4 week build cycle 30 weeks plan
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coachAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:02 hrs||6:00 hrs|
|2:06 hrs||1:30 hrs|
|2:12 hrs||2:30 hrs|
Day Off x1
|1:28 hrs||6:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:02 hrs||6:00 hrs|
||2:06 hrs||1:30 hrs|
||2:12 hrs||2:30 hrs|
||1:28 hrs||6:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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.Still have questions about this plan?