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Full Distance Training Plan - 17 week build and peak phases

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Full Distance Training Plan - 17 week build and peak phases


Stephen Walker


17 Weeks

Plan Description

17 week training plan which covers the build and peak periods for a full distance (140.6) triathlon.
I used this programme myself successfully at Vichy in 2018 for a sub 10:30 finish time.
You will need to be capable of running for 90 mins and cycling for 3hrs prior to starting this programme and should have ideally completed 8-12 weeks of preparation /base training before starting this programme.
The programme includes 4 week blocks which include a half marathon, middle distance prep race and also 'metric days' or 'big' weekends which aim to replicate the cumulative fatigue of racing at this distance.
The volume is not as high as you may see in other programmes but each workout is specific to training for the distance by using power and heart rate zones, and importantly and allows some valuable family time instead of junk hours, remember you need their support as much as you need the training!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:55:00 05:30:00
Run x3
03:05:00 02:15:00
Swim x3
02:15:00 01:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:55:00 05:30:00
03:05:00 02:15:00
02:15:00 01:10:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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