Browse More Plans

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

Author

Vision Quest Coaching

All plans by this Coach
No Ratings

Length

19 Weeks

Plan Specs

triathlon ironman beginner

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.

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.



Stats

Average Weekly Breakdown

Workouts 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
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


Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.
http://visionquestcoaching.com/coaching
http://visionquestcoaching.com/cool-services
http://visionquestcoaching.com/membership

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.

$135.00 - Buy Now