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30 Week Full Distance Triathlon | First Timer (Int Swim) | Highly Efficient | Free Coach Support

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30 Week Full Distance Triathlon | First Timer (Int Swim) | Highly Efficient | Free Coach Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Searle - Efficient Endurance - Free Email Support

All plans by this Coach

Length

30 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Tri
DanRev

30-Week Beginner Full Distance Triathlon Training Plan


This 30-week plan is your proven roadmap to completing your first Full Distance, designed for beginners. Build 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 develop the fitness needed for a successful Full Distance Tri.

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

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

Targets of the Plan



  • Cross the Finish Line: A step-by-step plan designed to help you complete your first Full Distance with confidence.

  • Develop Endurance: Gradual progression in swim, bike, and run to ensure steady improvement.

  • Master Race Pacing: Learn effective pacing strategies to manage energy throughout the race.

  • Maintain a Balanced Schedule: Structured sessions that maximize progress while allowing time for recovery.

Structured Progression



  • Phase 1: Establish baseline fitness and build endurance.

  • Phase 2: Increase training volume and adapt to longer sessions.

  • Phase 3: Develop aerobic efficiency and race pacing.

  • Phase 4: Introduce race-pace and lactate threshold training.

  • Phase 5: Race simulation with extended bike and run efforts.

  • Phase 6: Taper and peak to arrive fresh and race-ready.

Who Is This Plan For?



  • Beginner Athletes: Designed for those new to Full Distance Triathlon, offering a structured, manageable approach.

  • Steady Progression: Ideal for athletes who want to improve gradually while making consistent progress toward race day.

  • Mid-Pack Swimmers: Best suited for athletes expecting to be in the middle of the swim pack.

This Plan Is Ideal for Athletes Who Can:



  • Swim consistently between 1:50 and 2:30 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 enhancing technique and building endurance.

  • 2 Bike Sessions: Targeting power and race-specific intensity.

  • 2 Run Sessions: Designed to build speed and stamina.

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

  • 2 Rest Days: Crucial for recovery and recharging.

Why This Plan Works



  • Optimized Workouts: Sessions aligned to your personalized pace zones for steady progress.

  • Smartwatch Integration: Sync with your smartwatch for live tracking and feedback.

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

  • Purpose-Driven Sessions: Every workout contributes to overall race readiness.


Check out our other Full Distance Training Plans Here
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Start Your Journey


Imagine crossing the finish line of your first Full Distance Triathlon, 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.

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x3
00:02:00 00:15:00
Day Off x2
—— ——
Bike x2
03:37:00 06:00:00
Run x2
01:49:00 02:15:00
Swim x2
02:00:00 01:30:00
strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other
00:02:00 00:15:00
Day Off
—— ——
Bike
03:37:00 06:00:00
Run
01:49:00 02:15:00
Swim
02:00:00 01:30:00
strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Chris Searle

Efficient Endurance

At Efficient Endurance, we are committed to assisting individuals in elevating their running, cycling, and swimming capabilities. We offer professional, detailed technique and endurance coaching services to help you in your journey.


  • 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.

Still have questions about this plan?
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