20-Week Beginner Full Distance Training Plan

This 20-week plan is your proven roadmap to completing your first Full Distance, designed for beginners. Build your endurance, develop pacing strategies, and approach race day with the confidence to finish strong.

The Benefits for You

• Build Endurance Across All Disciplines: Targeted training for swim, bike, and run to help you develop the fitness needed for a successful Full Distance.


• Finish Strong: Build the stamina and confidence to cross the finish line and achieve your best.


• Train Smarter, Be Efficient: A balanced, time-efficient plan ensuring you make steady progress while allowing for recovery.

Targets of the Plan

• Build Endurance: Gradually increase your ability to swim, bike, and run longer distances.


• Race-Day Readiness: Develop pacing, nutrition strategies, and open water confidence.


• Structured Progression: Build fitness without overwhelming you.


• Confidence to Finish: Gain the skills and mindset needed to complete your first Full Distance.

Structured Progression

• Block 1: Establish baseline fitness and build endurance with initial testing to set training zones.


• Block 2: Increase volume and intensify sessions as your body adapts.


• Block 3: Maximise volume and hone race pace with efforts that simulate race conditions.


• Block 4: Taper and peak, reducing volume for recovery while maintaining intensity for race day.

Who Is This Plan For?

• Beginner Full Distance Athletes: Perfect for those new to Full Distance and looking for a structured, manageable approach.


• For Athletes Looking for Steady Progression: Designed for gradual improvement without feeling overwhelmed.


• Swim Sessions for Front-Pack Swimmers: Best suited for athletes expecting to be towards the head of the swim pack.

This Plan Is Ideal for Athletes Who Can:

• Swim consistently faster than 1:50 per 100 meters.


• Cycle comfortably for 1 hour.


• Run for 45 minutes.

What You Get

• 5–7 sessions per week, including endurance, speed, and race-specific workouts.


• 2 Swim Sessions: Focused on fine-tuning technique and refining open water efficiency.


• 2 Bike Sessions: Targeting power, endurance, and race-specific pacing.


• 2 Run Sessions: Designed to build speed and stamina for strong marathon execution.


• 1 Strength Session: Improving overall athleticism and injury resilience.


• 2 Rest Days: Essential for recovery and peak performance.

Why This Plan Works

• Beginner-Friendly Structure: Designed to provide steady improvement while avoiding burnout.


• Smartwatch Integration: Sync workouts for live tracking and performance insights.


• Expert Support: Receive personal email guidance throughout your training.


• Confidence-Focused Training: Ensures you’re fully prepared to complete your first Full Distance Tri.

Start Your Journey

Imagine crossing the finish line of your first Full Distance Tri, knowing you’ve trained consistently and purposefully. This plan is structured to ensure you gradually build endurance and strength, feeling ready and confident on race day.