Long Distance Triathlon Plan, Finish 12hr - 20 weeks

Author

Carl Botten

All plans by this Coach

Length

20 Weeks

Typical Week

3 Swim, 2 Brick, 3 Run, 1 Bike

Longest Workout

1:24 hrs swim
5:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate

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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:03
Training Load By Week
Average Weekly Training Hours: 10:03
Average Weekly Breakdown

Carl Botten

On Track Fitness

British Triathlon L3 High Performance Coach and Swim England Coach offering remote and face to face 1to1 triathlon coaching 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.

Back to Plan Details

Sample Day 1

0:36:00
1800m

Sample Day 2

0:45:00
44.2TSS

Sample Day 3

0:34:00
1700m

Sample Day 3

0:30:00
31.7TSS

Sample Day 4

0:45:00
50TSS

Sample Day 5

0:44:00
2200m

Sample Day 5

0:30:00
27.4TSS

Long Distance Triathlon Plan, Finish 12hr - 20 weeks

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