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16 week full distance 140.6 plan - Novice, mature, low fitness start point - reusable


Peta Woodland

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16 Weeks

Plan Specs

triathlon ironman beginner intermediate masters hr based pace based

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Plan Description

16 week plan perfect for athletes doing their first full distance 140.6. It's also great for those coming back from a lower level of fitness or mature athletes.

This program is designed to be sustainable around work & children etc.Energise coaching provides easily achievable, sustainable training programs. Double training days are kept to a minimum. Long Rides and runs are weekend focused.

Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, a 4 week peak period followed by a 2 week taper. Key preparation sessions are highlighted throughout the plan. There is provision in the program for those that prefer a walk/run strategy. Test sessions are included in the program periodically to review progress.

Please look under the work outs for help with terminology and exercise descriptions. Please email with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.

This plan is intended for athletes who have a goal to finish their first full distance event, mature athletes or those who are starting from a lower level of fitness. They should be able to swim for an hour, run for 1.0 hours, and cycle for 2 hour +.

Equipment required;
bike trainer
HR monitor/watch
pull bouy, swim paddles, fins


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:50 hrs 1:30 hrs
2:55 hrs 2:30 hrs
5:17 hrs 6:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:50 hrs 1:30 hrs
2:55 hrs 2:30 hrs
5:17 hrs 6:00 hrs
—— ——

Training Load By Week

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

Sample Day 1

Welcome to the program

200m freestyle (F/s) warm up - easy
200m Pull buoy - breathe every 3/4/4/5 on the 25m)
Drills fingertip 25m/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-1-6 25m/swim 25m x 2
200m kick with fins

Main set all alternate easy/hard
5 x 100m (15RI)
6 x 50m (15 RI)
8 x 25m (15 RI)
200m Cool down breastroke/backstroke

Sample Day 2

Run intervals

10 minute warm up easy jog
6 x 200m hard/fast (try and keep all the efforts the same pace)
1.0 minutes slow jog, then 30 seconds rest between efforts
10 minute cool down easy jog

Sample Day 3

CSS test

300m F/S easy
200m Pull buoy easy
2 minute rest
400m time trial - write time down
500m easy - half f/s half b/s & Br/s
2 minute rest
200m time trial - write time down
200m Cool down

Sample Day 4

Turbo TT

10 minute warm up easy spin
5 x 30 secs - spin fast with 30 secs break
2 minutes hard
5 minutes easy spin
Turbo for 30 minutes as hard as you can.
get your average HR and maximum heart rate for the last 20 minutes of the test (use the lap button on your watch)
10 minute cool down easy spin

Sample Day 6


swim 20 minutes open water swim

Sample Day 6

Easy ride

2 hours easy ride hills or flat

Sample Day 7

Easy Run

50 min easy run with walk/run option...
W/R option: Run 5 minutes, walk 30 seconds

$50.00 - Buy Now