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Long Distance Triathlon Plan, Finish 12hr - 20 weeks

Browse More Plans

Long Distance Triathlon Plan, Finish 12hr - 20 weeks


Carl Botten

All plans by this Coach


20 Weeks

Plan Description

This is a 20 week plan targeting a long distance triathlon finish starting with just under 7 hours a week to a maximum of just over 12hrs and is suitable for almost any fitness base as long as you can currently exercise for around an hour and 5hrs per week.

We use an RPE based system.
Zone 3-4 easy, can have a conversation pace
Zone 5-6 medium, this is a little harder, speak in broken sentences but can manage this for some time
Zone 7-8 hard, is around your best 10km run pace or 25mile time trial pace.
Zone 9 is hard as you can go. This is time based but for that duration give it your all, it is not pace based but effort level.

Any questions on using or understanding of this plan can be emailed but it is a static plan that we will not amend or offer advice on changing.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:48:00 01:24:00
Run x3
02:10:00 02:30:00
Brick x2
02:01:00 04:30:00
Bike x1
03:04:00 05:00:00
Workouts Per Week Weekly Average Longest Workout
02:48:00 01:24:00
02:10:00 02:30:00
02:01:00 04:30:00
03:04:00 05:00:00

Training Load By Week

This plan works best with the following fitness devices:

Carl Botten

The triathlon Academy

British Triathlon Level 3 High Performance Coach and Swim England Coach offering remote and face to face one to one and group triathlon and swim coaching including in depth swim analysis in the Bromley, Lewisham and Greenwich areas of London or further afield if required.

  • 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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