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Beginner - 30 Week - Enduraprep Long Distance Triathlon Training Plan

Author

Enduraprep

All plans by this Coach
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Length

30 Weeks

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Plan Description

Long Distance Triathlon Beginner Triathlon Training Plan (30 weeks)

Our Long Distance Beginner Triathlon Training Plan is aimed at triathletes who may have trained for a couple of seasons and now want the challenge of tackling the longer distance. The aim is to help you to achieve your goal with a clearly structured 30-week plan which avoids over-training and injury, whilst progressing with just the right balance of challenging and achievable training.

Because this plan is aimed at beginner athletes, it progresses very gradually over the 30-weeks to ensure you achieve your goal without injury or over-training, by building progressively, starting with a combination of shorter swims, rides and runs, building towards a peak week of 14:15 hours of training.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:12 hrs 3:00 hrs
1:37 hrs 1:15 hrs
4:35 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:12 hrs 3:00 hrs
1:37 hrs 1:15 hrs
4:35 hrs 5:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Enduraprep

Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in Cardiff, South Wales, UK.

Sample Day 1

0:25:00
1100m
Technique - 100/50/25

Focus on quality front crawl technique for every interval. Aim to stay calm in the water with breathing relaxed. Do not look to work hard during this session.

Take longer rest if technique starts to fail.

A useful clip here - https://youtu.be/SONx52cyltI

Sample Day 2

0:45:00
52.5TSS
Aerobic Ride

Build your effort gradually to warm up then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

If riding outside effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

See RPE Scales attached for guidance on effort levels.

Sample Day 3

0:35:00
36.7TSS
Aerobic Run

Gradually build your effort over the first 5' then run at a medium effort.

Finish the final 5' easy to cool down.

Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Focus on your technique: Tall posture, shoulders relaxed, looking ahead (not down), light steps landing on mid or forefoot (not heel striking).

Sample Day 4

0:25:00
1000m
Endurance - Swim/Pull/Kick

Aim for consistent medium efforts for the swim and pull.

Use fins if you have them for the kick and your pool allows them.

Aim for CSS +10" for the swim interval if you use CSS pacing.

Pull = Swim with pull buoy between thighs. Keep legs straight, core tight and point toes.

Kicking drill - A useful clip here:
https://youtu.be/KK563K_DZP0

Sample Day 5

1:30:00
105TSS
Endurance Ride

An outdoor endurance ride.

Gradually increase your effort over the first 10-20' to warm up. Then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fueled and hydrated throughout.

Sample Day 6

0:35:00
38.3TSS
Endurance Run

Warm up over 5-10' by gradually building your effort.

Continue at a comfortable effort throughout. 
6 RPE or Z2 Heart Rate or Pace.

Try to hold a consistent pace throughout without fading at the end.

5' easy jog cool down.

The aim here is to build endurance. Try to maintain good running form but do not look to run fast or hard.

Sample Day 8

0:25:00
1250m
Technique - Swim & Single Arm

This drill helps you work on your stroke while isolating the movements of one arm at a time.

Have a look at this clip for guidance on single arm stroke https://youtu.be/6AcfrZ51sf0

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