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LONG COURSE TRI - 1st Timer 24wks

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LONG COURSE TRI - 1st Timer 24wks


Paradise Triathlon

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25 Weeks

Plan Description

This 25 wk training programme is designed for the Novice or Intermediate level Triathlete. This program is for someone with limited exprience, doing their first Iron-Distance* Triathlon.

*Swim 3.8km (2.4mile), Bike 180km (112miles), Run 42.2km (26.2miles)

You should have some athletic background, previous swimming experience and good general fitness is required.

Paradise Tri would advise you to start this program after an easy/recovery week of training.

A combination of Strength - Power - Endurance
There is limited High intensity training to avoid Over-Training and Injury Risk.

Weekly hours :- 5.5hrs - 16.5hrs (Peak Volume *Week 22)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:05:00 06:00:00
Swim x3
02:18:00 01:00:00
Run x3
02:46:00 02:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:05:00 06:00:00
02:18:00 01:00:00
02:46:00 02:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Paradise Triathlon

Paradise Triathlon Training

With 35yrs experience in Endurance Sport- racing as a Junior Elite and then onto Ironman Pro Athlete. Having Coached over 200 athletes - developing athletes into having understanding of What, Where, When and How they should be doing each session, repetition, set or interval. For the athlete to stand on the start line and say "I deserve to be here"

Paradise Triathlon Training is providing a Coaching Consultancy service

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  • 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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