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FULL Distance - Competitive Level - Structured Workouts - Reusable - Coach Access


Grant Hornsby Triathlon - The DistanceCoaching

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20 Weeks

Plan Description

The Distance



So, you want to race a strong FULL Distance Triathlon? This program is for you.


This program is a 20 week lead in. There are typically 3 swims, 3 rides and 3 runs each week. Every session has a purpose and is designed to teach you pacing and consistency, both of which are critical to training and racing.

Versions of this program have been used by many of our athletes to strong 9-10hr FULL Distance finishes. It assumes that you’ve already finished a few 70. 3 races or better still, a full distance tri, and you are currently able to swim up to 2500m, ride up to 3hr long rides and can manage a long run of up to 75min runs.

Our programs are designed using training fundamentals proven to enhance performance. This plan progresses through specific 3-4 week training blocks where different energy systems and skills are targeted, with recovery weeks appropriately stitched into the program too.


GPS watch, Power Meter on your bike and/or a Smart Trainer and Zwift.



A coach since 1998, our head coach is an accomplished Long Course Triathlete and 3 time World Championship representative. He is an accredited Triathlon Australia Coach and Lvl 2 Advanced Athletics Australia running coach and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification feel free to email any questions to

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:16:00 01:15:00
Bike x3
05:17:00 05:10:00
Run x3
03:32:00 02:50:00
Workouts Per Week Weekly Average Longest Workout
02:16:00 01:15:00
05:17:00 05:10:00
03:32:00 02:50:00

Training Load By Week

This plan works best with the following fitness devices:

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.

  • 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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