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Long course Triathlon plan 16 week

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Long course Triathlon plan 16 week


Jason Walkley

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16 Weeks

Plan Description

This 16 Week Full Distance Training Plan recommends that the athlete has a basic level of fitness, been actively training for a minimum of 8 weeks already, is injury free, can complete 2km Swimming without stopping, Cycle 2 hours without stopping for a rest and run for an hour comfortably.

This plan begins fairly easy and builds quickly, up to 20 hours a week. Generally training twice a day, AM and PM, although if required you can train whenever suits you but be wary of recovery between sessions.

Incorporate sport specific strength training in the swim, bike and run workouts. Such as use of paddles when swimming, big gear bike strength work with hills and fartlek running. There will also be a dedicated S&C block but these will not leave you that beat up that it affects later sessions that day or the next.

Rest days are down to yourself to factor in when it suits. Listen to your body, if you're tired take a day off, if work is busy or your family life means you are struggling to fit everything in then take a day off, or shorten the session. Do not be tempted to play catch up if you miss a session or day of training, forget about it and carry as per plan. Do not train late in the evening if it means your sleep is compromised.
Feel free to move sessions around but try not to stack up multiple days of hard sessions.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x5
04:29:00 01:30:00
Bike x3
04:04:00 04:00:00
Run x3
03:36:00 02:30:00
Brick x1
03:57:00 05:30:00
Workouts Per Week Weekly Average Longest Workout
04:29:00 01:30:00
04:04:00 04:00:00
03:36:00 02:30:00
03:57:00 05:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Jason Walkley

Diverse Sports

Diverse sports are here to give training advice backed by science

9 x Ironman Finisher (9:16 PB), 3xWorld Championship, 3 x European Championship finisher All top 10 Finishes.
Represented Great Britain Age-Group Team at Sprint, Middle & Long Distance Triathlon, Duathlon

British Triathlon & Training Peaks Affiliated Coach
Level 3 Personal Trainer Coach
Level 4 Sports Massage & Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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