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Long Distance Triathlon Plan, Finish 12hr - 20 weeks


Carl Botten

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20 Weeks

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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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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:48 hrs 1:24 hrs
2:10 hrs 2:30 hrs
2:00 hrs 4:30 hrs
3:04 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:48 hrs 1:24 hrs
2:10 hrs 2:30 hrs
2:00 hrs 4:30 hrs
3:04 hrs 5:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.