The FULL DISTANCE TRIATHLON Australia in Port Macquarie is more than just a race—it's a rite of passage for Aussie triathletes. With its historic roots and breathtaking course, this iconic long-course event pushes your limits in every discipline. From the unique weir-crossing swim in the Hastings River, to the hilly bike leg past vineyards and ocean views, to the run along the breakwall and red carpet finish—this race demands preparation, grit, and the right training.

Why This Training Plan Works for Port Macquarie

This 36-week intermediate training plan is specifically designed for athletes targeting the FULL DISTANCE TRIATHLON in Port Macquarie. Whether you're aiming to complete your first long-course race or seeking a personal best, this plan gives you the structure and progression to succeed.

🔹 Weeks 1–12: Base Building Phase
We begin with a 12-week endurance base to strengthen your aerobic capacity and overall durability. This foundation is essential for conquering the hills of the bike course and the late miles of the marathon.

🔹 Weeks 13–36: FULL DISTANCE-Specific Training
In the final 24 weeks, your plan follows a 3:1 structure—three weeks of focused training followed by one recovery week. Training hours grow from 7 to 16 per week, gradually building your ability to handle long efforts across swim, bike, and run.

Swim Workouts emphasize technique, endurance, and open water skills, preparing you for the calm—but tactical—river swim.

Bike Sessions include interval work, long rides, and hill-focused workouts to simulate the climbs of Matthew Flinders Drive and Pembrooke.

Run Training builds aerobic strength and resilience with progressive brick workouts, tempo efforts, and structured long runs to mirror the four-lap run course.

Strength and Recovery for Longevity
Strength training is prioritized in the early weeks to reduce injury risk and support sustainable performance gains. Recovery is baked in throughout the plan to keep you fresh, focused, and ready to adapt.

Built for the Demands of Port Macquarie
This plan doesn’t just prepare you for a FULL DISTANCE TRIATHLON—it prepares you for this race. Every element is crafted with Port Macquarie in mind—from the tidal flow of the Hastings River to the steep, crowd-lined climbs and the energy of the red carpet finish.

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