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226 BEGINNER Full distance Triathlon Plan


Pinnacle Multisport

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30 Weeks

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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.

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Plan Description

This plan is a 30 week BEGINNER triathlon plan for the Full long distance (140.6).

The plan will take you from a complete novice and build you up to achieve you goal of completing a Full distance triathlon. The plan progresses you through a Base Stage (week1-10, average 8-9 hrs/week), then Build Stage (week 11-20, average 13 hrs/week) before the Peak stage (weeks 21-30, average 15 hrs/week).
Your longest week will be 20 hours, so you need to be committed in your desire and goal.

All workouts are written in plain easy to understand english and based on heart rate zones.

By the end of the 30 weeks you will have excellent fitness and be ready to race and finish your 140.6 Full Distance Triathlon

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:12 hrs 3:00 hrs
Bike x4
5:27 hrs 6:00 hrs
Swim x3
2:33 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:12 hrs 3:00 hrs
5:27 hrs 6:00 hrs
2:33 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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