Ultimate Long distance training plan- 24 weeks

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Ultimate Long distance training plan- 24 weeks


Ben Capper

All plans by this Coach


24 Weeks

Typical Week

2 Swim, 2 Bike, 2 Run

Longest Workout

1:00 hrs swim
6:00 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced time goal power based hr based

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Welcome to the ultimate Long distance training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

The long endurance sessions can be done using millage or time depending what works best for you.
This also includes brick training sessions, add them in when you can, DO NOT over do them as they cause very high levels of fatigue with minimal positive outcome, do them sparingly and only when you feel 100%

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I am happy to help with any questions so please email me bencapper@cambridgespartans.com
Coaching is also available if you feel you would benefit from this.

Have fun, enjoy, train hard and be awesome ;-)


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:30
Training Load By Week
Average Weekly Training Hours: 07:30
Average Weekly Breakdown

Ben Capper


I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.

Sample Day 1


Warm up
500m swim
50m kick off 65 seconds x 8

Main set x 2
50m x 4 off 70 seconds
100m x 2 off 2:40

Warm down
250m swim

Sample Day 2

Speed intervals 1

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 3

Fatlek- Speed play 1

Warm up
10-15min light, relaxed run

Main set x 8 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 4


Warm up

Main set x 3
200m 80% effort
100m 90 % effort
50m 100% effort

Warm down

Sample Day 5

Speed endurence

Warm up
20mins steady, 90-100rpm cadence

Main set- Above race pace/effort
10mins effort
10mins recovery
7mins effort
10mins recovery
5mins effort

Warm up
20mins steady, 90-100rpm cadence

Sample Day 6

Easy run for time or disatnce

Have some fun today and enjoy some time on your feet.

If you would rather work to distance then please do so and change according to your easy pace speed.

The idea of this session is to enjoy the non structured layout and just enjoy some miles with friends.

If you work in HR zones stay in zones 2-3 as much as possible.

Sample Day 8


Warm up
kick 50m x 6 small recovery 20 seconds
kick 100m x 3 small recovery 30 seconds

Main set
50m x 10 off 65sec
100m x 5 off 2:20

50m x 4- 25m sprint, 25m easy, off 60sec

Warm down

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