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Couch To Full Distance (4-16 hrs/wk) + Email Access To Coach: 32 Weeks

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Couch To Full Distance (4-16 hrs/wk) + Email Access To Coach: 32 Weeks


Wendy Mader

All plans by this Coach


32 Weeks

Plan Description

Couch to FULL Distance Triathlon plan
(A plan specifically designed for inexperienced, first-time, or returning Full-Distance athletes)
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Who is this for?
This is a 32-week planned design to take inexperienced, first-timer, or returning Full-Distance athletes. More specifically, it’s made for athletes who…
- Can’t find their rhythm during the training phase/rarely feel like they are making progress
- Struggle to reserve energy during the swim/bike phase for the final run
- Can’t build the confidence for race day, feeling too anxious or nervous
Or often find themselves: overwhelmed and disorganized in structuring and adjusting their plans

The multi-media training plan aims to help you easily cross that red-carpeted finish line with doable, easy-to-adjust, and progression-based workouts.

Note: You should be able to swim 500m/yrds, bike for 30 minutes, and run 2 miles not all on the same day (yet).

What Can You Expect
Discover the plan’s multi-media approach to training and how it’ll massively benefit you during the race

- There are integrated B and C races (aka your practice race) to help you prepare for the FULL distance, these include: Week 8 a local 5k/10k, Week 16 a half marathon, Week 20 an oly distance, and Week 24 a half ironman

- Some PDFs Inside: Preparation phase overview. Mobility & core strength guide. Technical training guide. Test week instructions. Brick & intensity workouts guide. Open water swimming guide. Race-specific training guide. Triathlon race/simulation instructions. Sprint event review, Olympic goals. Third bike ride guide…

- Personalized Swim/Run Analysis: Submit a video of your run/swim and get it analyzed by me!

- Consultation Call: Book a call with me at any time for any additional help or if you need help restructuring the plan

*Compatible plan with over 100+ apps (Fitbit, Polar, Garmin, ZWIFT, etc)

Who Am I?


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How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:26:00 03:00:00
Bike x2
03:43:00 06:30:00
Swim x2
00:60:00 01:30:00
Day Off x1
—— ——
Strength x1
00:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:26:00 03:00:00
03:43:00 06:30:00
00:60:00 01:30:00
Day Off
—— ——
00:35:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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