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16 Week Long Course Program (Intermediate-Advanced)


Owain Matthews

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16 Weeks

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Plan Description

My 16 week Long Course training program is designed for an intermediate to advanced age group athlete who has completed at least one half distance event and is looking to work towards an Iron Distance Performance Goal (time or position based).

You should be able to comfortable swim 2500m, cycle 2 hours and run 1 hour before beginning this training plan. The plan builds from 9-17 hours/ week and consists of 1-2 training sessions per day.

For additional fee you can gain access to me via email/ skype as your coach.

I hope you choose to access this plan and make a start to working towards your Long Course goal.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:28 hrs 2:30 hrs
Bike x3
5:37 hrs 6:00 hrs
Swim x2
2:10 hrs 1:15 hrs
Day Off x1
—— ——
Strength x1
0:20 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:28 hrs 2:30 hrs
5:37 hrs 6:00 hrs
2:10 hrs 1:15 hrs
Day Off
—— ——
0:20 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Owain Matthews

Energy Link Performance Coaching

I am an accredited Triathlon Australia Performance Coach, working with Energy Link Performance Coaching in Sydney Australia. I have a passion for sport and as a Triathlete, Coach, Father and Husband I've always sought the challenges that training, competition and a healthy, balanced lifestyle provide people.

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