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Includes Structured Workouts

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Joe Friel

All plans by this Coach
4.83 (6)


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Train smart with a long-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.

  • Prepare for a long-distance triathlon: swim = 4k, bike = 180k, run = 42.2k

  • Plan is intended for a triathlete under age 50 who has been racing for two or more years and has completed a half-distance triathlon.

  • Plan is for 12 weeks of Base training, to be followed by Build-Peak-Race training.

  • Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).

  • If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion

“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This 12-week long-distance Base plan was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long. Having these books handy will help with many of the workouts presented in the training plan but is not necessary.

Who is this plan for?

This plan is intended for the under-50 triathlete who has been racing for two or more years and has completed a half-distance triathlon. The plan uses common triathlon language to describe the workouts and is easy to follow. Weekly comments from Joe are included to help you navigate the plan. By the end of 12 weeks you will have excellent Base fitness and be ready to start a 12-week Build-Peak plan.

When should you start the plan?

This plan is best started 24 weeks prior to your race if you intend to follow it with a Build-Peak plan. Another option is to start it 28–32 weeks before your race and repeat the last 4 weeks once or twice more to fully establish your Base fitness. You should be able to swim 1 hour, bike 2 hours, and run 1.5 hours. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Weekly volume steadily increases from 15 to 20 hours. The emphasis in the first several weeks is on swimming and running. In the latter half, the emphasis shifts to the bike. A typical week includes 3–4 swims, 2–5 rides, 4–5 runs, and 1–2 strength workouts. Exceptions are in rest and recovery weeks every fourth week when training is greatly reduced for 4–5 days and ends with self-testing. These R&R weeks will shed fatigue, allowing for adaptation and improved performance.

Do you need any devices or apps?

A power meter (bike) and heart rate monitor (run) are required. Swim workouts are based on pace per 100 and perceived exertion. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or app to help you follow them precisely. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you. Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.

How it Works

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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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:06:00 02:00:00
Bike x3
06:02:00 05:00:00
Swim x3
03:30:00 01:40:00
Strength x2
01:20:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
04:06:00 02:00:00
06:02:00 05:00:00
03:30:00 01:40:00
01:20:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

  • 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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