Long course Triathlon plan 16 week up to 20 Hours Per Week
Jason WalkleyAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:28 hrs||1:30 hrs|
|4:04 hrs||4:00 hrs|
|3:36 hrs||2:30 hrs|
|3:56 hrs||5:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:28 hrs||1:30 hrs|
||4:04 hrs||4:00 hrs|
||3:36 hrs||2:30 hrs|
||3:56 hrs||5:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
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.Still have questions about this plan?