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

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Joe Friel

All plans by this Coach
4.67 (3)


24 Weeks

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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 first-time long-distance triathlete in any age group.
• Plan is for 24 weeks, culminating with your race.
• 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 long-distance triathlon 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 a triathlete of any age who is new to the long distance and whose goal is to finish the race before the cutoff. The plan uses common triathlon language to describe the workouts and is easy to follow.

When should you start the plan?

This plan is best started 24 weeks prior to your race. If you are starting the plan with fewer than 24 weeks remaining until your race, you may jump in at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule. 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?

Over the course of 24 weeks the weekly volume builds from about 10 to 15 hours. There is a rest and recovery period every third week to allow for recovery and adaptation. Most weeks include 3 workouts in each sport plus strength training once a week (in the last 16 weeks) or twice a week (in the first 8 weeks).

Do you need any devices or apps?

You must own and know how to use a bicycle power meter and a heart rate monitor for the run workouts before starting this plan. Swim sessions are based on pace per 100 and perceived exertion. There is periodic testing for setting zones with instructions included in the plan. 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.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:58 hrs 2:00 hrs
Bike x3
4:59 hrs 6:00 hrs
Swim x3
2:29 hrs 1:15 hrs
Strength x1
0:51 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 2:00 hrs
4:59 hrs 6:00 hrs
2:29 hrs 1:15 hrs
0:51 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported 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

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