Browse More Plans

12 week Full Distance Triathlon - Specific Preparation leading to race day

Browse More Plans

12 week Full Distance Triathlon - Specific Preparation leading to race day

Author

Gordo Byrn

Length

12 Weeks

Plan Description

This plan assumes that you have completed one of my Base modules and have established your endurance.

The best way to incorporate this plan into your season is to complete one of my 15 week base modules that ends with a Half Distance race. Then... take 2-3 weeks of lighter training to recover from the race and prepare for the Specific Preparation block.

If you are racing a late season event then I recommend you phase your year as either: Base/Base/IM Specific Prep; or Base/Half Distance Specific Prep/Full Distance Specific Prep.

Remember it is a LONG day for everyone. You will see that the key workouts of this block are designed to build your endurance and help teach you what it takes to run well and finish strong.

The core load varies between 11 and 14 hours per week. Rather than dropping weekly volume way down in recovery weeks, I have built in mini-recovery-blocks of 3-5 days duration.

Strength training is not emphasized but I have placed one strength session per week into the plan. This session falls on Wednesday. Within my own training I would use two session per week until the until the final two weeks of the plan. If you want to place a second strength session then the combo that fits best is Wednesday/Sunday.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3200 meters (3500 yards). Where appropriate, I have explained how to dial the program up, or down.

I hope you enjoy,

gordo

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:34:00 01:30:00
Run x3
02:44:00 02:15:00
Bike x3
06:07:00 06:00:00
Strength x1
00:27:00 00:30:00
Other x1
00:10:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Swim
02:34:00 01:30:00
Run
02:44:00 02:15:00
Bike
06:07:00 06:00:00
Strength
00:27:00 00:30:00
Other
00:10:00 01:00:00

Training Load By Week



  • 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.

| Premium

25% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$89.25 USD for the first year, billed yearly.

$119.95 - Buy Now