Browse More Plans

12-Week Beginner - Long Course Triathlon, Full-Distance Training Program

Author

Dominique Stasulli

No Ratings

Length

12 Weeks

Plan Specs

triathlon ironman beginner weightloss

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.

Plan Description

If you are brand new to the sport of triathlon and looking to "get your feet wet" with the full long-distance experience (bold move!) or if you have tried shorter distances and would like to move on up, then this plan is for you*! This 12-week program focuses on preparing you for the demands of a long-course triathlon with 6 days a week of swim, bike, and run workouts to get you race ready. The plan is broken up into three phases: 4 weeks of general skill and endurance, 4 weeks of strength and speed, and then 4 weeks of race-specific work.

[Pre-requisites] Before beginning this program you should be able to:
--> Swim 600 meters/yards continuously
--> Bike 60 minutes continuously
--> Have a safe, operating bicycle and helmet
--> Be injury-free
--> Be able to commit 5-16 hours a week to training

[Recommended Pre-requisites] Consider the following also:
--> Find a swim coach to teach you proper stroke technique
--> Look up your local Masters' swim programs for good options!
--> Get your bicycle tuned up at a local triathlon or bike shop
--> If your bike feels uncomfortable, get a fitting from a certified bit fit expert!
--> A good pair of cycling (padded) shorts will be your saving grace
--> Treat yourself to a new pair of running shoes
--> A local running store can help you find the right fit for your feet
--> Running in old, worn-out shoes is an easy way to get injured
--> Keep yourself strong and healthy with mobility and/or light strength training

Some key information regarding the plan:
1. WU = warmup; CD = cooldown
2. The units for the swim are in yards, but swimming in a 25-meter pool is great too
3. Unless otherwise specified, the default swim stroke is freestyle
4. If you have access, it's great to practice swimming in an open water setting a few times before racing
5. Rides and runs can be done indoors or out, but outdoors is recommended to prepare for the elements
6. The phrase 'out of the saddle' means standing up on your bike pedals (usually intended for speed pickups)
7. The runs can always be substituted with walking for individuals who are not cleared/ready to run
8. The terminology for many of the workouts revolves around "Zone Training" [if you know your max heart rate (HR)] and/or "Rate of Perceived Exertion (RPE)" [perceived effort on a scale of 1-10] ... which is described more thoroughly here:
- Zone 1 (Z1): Recovery, Very Easy, RPE 1-4, 40-60% effort
- Zone 2 (Z2): Steady, Aerobic, Comfortable, RPE 4-7, 60-70% effort
- Zone 3 (Z3): Tempo, Comfortably Hard, RPE 7-8, 70-80% effort
- Zone 4 (Z4): Hard, Pushing, Threshold, RPE 8-9, 80-90% effort
- Zone 5 (Z5): Redline, Very Hard, RPE 9-10, 90-100% effort

*This plan would also be appropriate when easing back into the sport after an injury

If you have any questions at all about this plan or have interest in more personalized coaching, please email coach@athletebyscience.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:55 hrs 2:30 hrs
2:56 hrs 4:00 hrs
2:33 hrs 1:50 hrs
—— ——
3:02 hrs 6:05 hrs
Workouts Per Week Weekly Average Longest Workout
1:55 hrs 2:30 hrs
2:56 hrs 4:00 hrs
2:33 hrs 1:50 hrs
—— ——
3:02 hrs 6:05 hrs

Training Load By Week


Sample Day 1

0:45:00
1189m
Easy Swim + Drills

WU: 300 easy choice stroke

Main Set:
8 x 25 build (build pace over 25m) (20s rest)
100 swim easy
8 x 25 kick only (kickboard and fins) (20s rest)
100 swim easy
8 x 25 alt. freestyle and breaststroke (20s rest)

CD: 200 easy choice stroke

Sample Day 2

0:45:00
Easy Run

Easy runs are done at a steady pace; it should be comfortable enough to hold a conversation. This is considered a Zone 1-2 run (60-75% of max HR) that is meant to build the aerobic system and flush the legs of fatigue. Have fun and enjoy the scenery!

Sample Day 3

1:10:00
Easy Ride

This is an easy ride that should be done at a steady pace in Zone 1-2 (60-75% of your max HR) or at an RPE of 4-6. Pick a scenic route and/or bring a friend along for some easy conversational miles.

Sample Day 4

0:40:00
914m
Easy Swim Steady

Swim this session as steady and as continuously as possible in freestyle stroke. The effort should feel easy to start but harder toward the end with fatigue. Pace yourself.

Sample Day 6

1:20:00
Endurance Run

This workout is for building your aerobic engine and increasing the limits of your endurance. Your goal is Zone 2 (65-75% of max HR), a steady, medium effort that is still comfortable. It's a great way to build your mental fitness too, just spending time moving the road underneath you and chipping away at the miles.

Sample Day 7

1:39:59
Endurance Ride

This workout is for building your aerobic engine and increasing the limits of your endurance. Your goal is Zone 2 (65-75% of max HR), a steady, medium effort that is still comfortable. It's a great way to build your mental fitness too, just spending time putting the rubber to the road. Time to get comfortable in the saddle, it's gonna be a long ride.

Sample Day 8

1:20:00
1920m
Interval Swim

WU: 300 easy
Main Set:

10 x 100 @ 60% effort (20s rest)
3 x 200 @ 70% effort (30s rest)
CD: 200 easy, choice stroke

$20.00 - Buy Now