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.


• 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 Tri 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, offering a structured, manageable approach.


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


• Developing Swimmers: Best suited for athletes expecting to be in the final third of the swim pack.

This Plan Is Ideal for Athletes Who Can:

• Swim consistently between 2:30 and 3:30 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.

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.