Tri - Beginner Full-Distance Triathlon Plan (19 weeks)
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Still have questions about this plan?Plan Description
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
2:01 hrs | 3:00 hrs |
|
Swim
x2
|
1:53 hrs | 1:00 hrs |
|
Bike
x2
|
3:06 hrs | 3:00 hrs |
|
Day Off
x1
|
—— | —— |
|
Brick
x1
|
3:33 hrs | 6:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:01 hrs | 3:00 hrs | |
|
|
1:53 hrs | 1:00 hrs | |
|
|
3:06 hrs | 3:00 hrs | |
|
|
—— | —— | |
|
|
3:33 hrs | 6:30 hrs |
Training Load By Week
