Intermediate Full Distance Triathlon - 12 Week Training Plan
Intermediate Full Distance Triathlon - 12 Week Training Plan
Length
12 Weeks
Plan Description
This training is for a full distance triathlon covering a total of 140.6 miles or 226.3 kilometres
I usually ask for a longer time period to get ready for a Full Distance Triathlon, but if this is all the time you have, this training plan is at an intermediate level, where the athlete should have some fitness and swimming background behind them. The athlete should be comfortable swimming at least 1km non stop to ensure they will be ready to complete the 3.8km(2.4 mile) swim, 180km(114 mile) bike ride and 42.2km(26.2 mile) run.
Week one of the training plan starts at about 8 hours, with a three long ride taking place on the first weekend, with the biggest week of the training plan being 15 hours. The longest ride of the plan will be 5.5 hours and the longest run will be 2.5 hours. A majority of the sessions are in time to allow different levels to achieve the desired effort, and gradually build up your aerobic endurance over the 12 weeks of training.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:56:00 | 02:30:00 |
|
Bike
x3
|
05:37:00 | 05:30:00 |
|
Swim
x2
|
01:29:00 | 01:30:00 |
|
Day Off
x1
|
01:05:00 | 01:00:00 |
|
Brick
x1
|
00:20:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:56:00 | 02:30:00 | |
|
|
05:37:00 | 05:30:00 | |
|
|
01:29:00 | 01:30:00 | |
|
|
01:05:00 | 01:00:00 | |
|
|
00:20:00 | 00:40:00 |
Training Load By Week
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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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