36WK LIFESTYLE BEGINNER FULL DISTANCE TRIATHLON PLAN W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
36WK LIFESTYLE BEGINNER FULL DISTANCE TRIATHLON PLAN W/EMAIL COACH SUPPORT - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🏊♂️🚴♂️🏃♂️ Ready to Take on the Ultimate Challenge?
Beginner 36-Week Full Distance Triathlon Training Plan
Ready to go beyond Sprint, Olympic, or Half distance races? This 36-week training plan is designed for triathletes like you—ambitious, committed, and ready to conquer a Full Distance triathlon.
💡 Why Choose This Plan?
✅ Structured for Success
Built around a 3:1 schedule—three weeks of training followed by one recovery week. This proven structure helps you gain strength, endurance, and confidence without burnout.
✅ Perfect for First-Time Full Distance Athletes
No prior Full Distance experience? No problem. This plan is made for athletes transitioning from shorter races—even if you haven’t trained consistently in 90 days. We guide you every step of the way, with built-in timelines for “B” and “C” races to help you stay on track.
✅ Heart Rate-Based Training
Train smarter, not harder. Using heart rate data (Garmin-compatible), each session is designed to improve performance while minimizing injury risk.
✅ Comprehensive Guidance
From swim drills and strength sessions to pacing strategies and recovery tips, this plan delivers a full spectrum of resources to help you succeed.
🏁 What to Expect
Base Phase (12 Weeks)
Start with 4.5 hours/week and build to 6. Focus on:
Aerobic development
Swim technique
Strength building
Stay injury-free and consistent with gradual volume increases.
Build Phase (24 Weeks)
Ramp up with 3 swim, 3 bike, and 3 run sessions per week. Training grows from 7.5 to 14.5 hours/week. You’ll cover:
Tempo & threshold workouts
Open water skills
Progressive brick sessions
Everything you need to race with confidence and finish strong.
🚀 Ready to Make It Happen?
This plan isn’t just a schedule—it’s your roadmap to the Full Distance finish line. Whether you want to finish strong or simply cross it, we’ll get you there with structure, precision, and support.
👉 Start Your 36-Week Journey Now
📅 Start today – The road to race day begins now
🎯 Built for beginners – No Full Distance experience required
📈 Train with purpose – Guided by heart rate and expert coaching
🔥 Join the Training Plan Today
Have questions? Need help in selecting a plan? Reach out through our contact page.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:42:00 | 01:30:00 |
|
Bike
x2
|
02:20:00 | 05:25:00 |
|
Run
x2
|
02:14:00 | 03:30:00 |
|
Strength
x1
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:42:00 | 01:30:00 | |
|
|
02:20:00 | 05:25:00 | |
|
|
02:14:00 | 03:30:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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