This six-month triathlon training plan is built specifically for first-time full distance triathletes who want structure, clarity, and confidence heading into race day.
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🏊 Swim – 3.8 KM in Lake Harku
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With detailed swim sessions that include technique drills and VO2-focused intervals, you’ll be ready for the calm, single-loop freshwater swim in Lake Harku. Beach starts and open water swim tips are built into your plan to help you handle race-day conditions confidently.
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🚴 Bike – 180 KM through Estonia’s Countryside
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The two-loop bike course features flat roads, forested stretches, and windy coastal segments. Your plan includes RPE and heart-rate-based workouts that simulate these varying conditions, helping you build sustained power, efficiency on rollers, and mental focus for long solo efforts.
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🏃 Run – 42.2 KM through Historic Tallinn
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The marathon covers four loops with flat roads and cobblestones. Your training incorporates brick sessions, pacing strategy, and run gait analysis powered by AI to help you stay efficient and injury-free. Expect support through long run progressions that reflect Tallinn’s unique urban terrain.
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🔑 Plan Benefits Include
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✔️ Beginner-friendly structure: Start with 7.5 hours in week one and build to 14 hours
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✔️ 3/1 format: Three weeks training, one week recovery—designed to prevent overtraining
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✔️ Heart-rate and RPE-based bike and run workouts
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✔️ Strength sessions with guided video support tailored for triathletes
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✔️ Swim video drills for technique and confidence in open water
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✔️ AI-powered run gait video analysis for improved form and performance
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✔️ Personal coach support via email for questions and plan guidance
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This Full Distance Triathlon training plan prepares you to race confidently through every leg of the Tallinn course. Each week has a clear purpose—whether it’s building endurance, improving form, or fine-tuning pacing. You’re never training blindly.
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👟 You’ve committed to the journey—now give yourself the plan that supports it.
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Start your Full Distance Triathlon training today and train smarter, not just harder—with guidance every step of the way.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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EXPLORE MORE TALLINN TRAINING PLAN OPTIONS
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CHECK OUT OTHER BEGINNER RACE-READY OPTIONS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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