Tri - Beginner Full-Distance Triathlon Plan (19 weeks)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:35

This is an full-distance triathlon training plan for beginner athletes looking to complete their first full-length event. It is recommended that athletes start this plan following 6-8 weeks of consistent endurance training in all three sports.

Key features of this plan will be a weekday intensity ride, short post-ride transition runs and long weekend workouts for both bike and run. Volume progresses throughout the plan and includes built-in rest weeks. The highest training volume will occur in weeks 9-11 and 13-15.

A half-distance race is also recommended around week 12 to help hone your race strategy. Look for events that will fall 6-8 weeks before your key race. If there is not a suitable race event, you can simulate the race as a training session instead.

Sample Day 1
1:30:00
Tempo Ride

Warmup 20-30 minutes and complete 30 minutes at tempo pace. This should be about 80-85% of threshold power, or similar to your 1/2 IM pace. After the tempo portion, return to our endurance pace for another 20-30 minutes.

Sample Day 1
0:10:00
Transition Run

Short post-ride transition run.

Sample Day 2
1:00:00
2743m
Descending 50's, 100's, 200's

Warmup: 400 Swim with bilateral breathing 8x25 alternate kick on side/drill Main Set: 6x50 Pull, Descend 1-3 and 4-6 (For the first 50, swim on an interval that gives you 5-10 seconds rest and use that interval the rest of the set). 6x100 Swim, Descend 1-3 and 4-6 (For the first 100, swim on an interval that gives you 10 seconds rest and use that interval the rest of the set). 6x200 Swim, Descend 1-3 and 4-6 (For the first 200, swim on an interval that gives you 10-15 seconds rest and use that interval the rest of the set). 100 Easy Swim 8x25 Pull, breathing only 3, 2 or as little as 1 time per 25. Use a rest interval that allows you to stick to the breathing pattern.

Sample Day 3
1:30:00
Submax Ride

Maintain an easier submax pace throughout the ride. This first phase of training is about establishing a consistent training routine and accumulating volume that will be a base for future work.

Sample Day 3
0:10:00
Transition Run

Short post-ride transition run.

Sample Day 4
1:00:00
2835m
Long & Short

Warmup: 200 Swim, 200 Pull, 100 Kick Main Set: 6 x 75 Pull on 10 seconds rest. 50 Easy swim. 500 Swim Straight - Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim @ Moderate Pace (~ to your first half pace of the 500 you just did). 500 Swim Straight - Faster than your first 500 but also Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim Descend 1 to 5, starting at a slow/moderate speed on #1 and going as fast as possible on the last one. 100 Easy swim

Sample Day 5
2:30:00
Submax Ride

Steady 2-hr endurance-paced ride. Your effort should be in the 3-5 range (out of 10) and remain conversational throughout.

Following the ride, complete an easy 3 mile transition run.

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