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Beginner 20-Wk Full-Distance Triathlon Training Plan


Peak Endurance Solutions

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20 Weeks

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Plan Description

This is a beginner training plan for an athlete interested in completing a full-distance triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run). This training plan is geared more towards the individual that is interested in completing their first or second race at this distance and has minimal triathlon experience. This training plan is prescribed and individualized based on Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run. This training plan includes a mixture of pool swimming and open water swimming, as well as road running and road cycling, and resistance training performed in a gym. An athlete interested in this training plan should have developed a basic level fo fitness through exercising regularly 3-5x/week for 3-6 months prior to beginning this plan. Athletes should also be a competent swimmer and be able to swim 500-1000 yards/meters at a time comfortably. If the athlete is new to swimming or cycling, it is recommended that they also seek out personal and individual coaching from a sport-specific coach to help them master the fundamentals of swimming as well as the basics of riding a bike.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours estimated and are not the exact duration you will likely end up swimming in each session. The swim hours are estimated based on the yards/meters of each individual swim session.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-wetsuit (if swimming in colder open water venues during training or racing)

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike are ideal)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:10 hrs 2:30 hrs
4:56 hrs 5:30 hrs
2:25 hrs 1:20 hrs
Day Offx1
—— ——
0:28 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:10 hrs 2:30 hrs
4:56 hrs 5:30 hrs
2:25 hrs 1:20 hrs
Day Off
—— ——
0:28 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.