Your first 140.6 starts here

Tri-Ready: 48 Week - Speed Optional Ironman (140.6) Starter + Email Coaching — 48 weeks of clear, progressive training from Rapid Snail Racing.

At a glance: 48 weeks | Beginner | About 5-8 workouts/week | Email plan support

Is this your starting point?

Begin if you can jog 20 minutes, ride 30 minutes and swim 200 m continuously using any stroke. Triathlon racing experience is recommended but not required. A willingness to commit and a positive attitude are highly recommended. If you meet these baselines, you’re ready to go!

What is in the plan?

Train Smarter with a Simple, Beginner-Friendly Plan

Progressive swim, bike and run training builds endurance for 140.6, with strength, recovery, pacing and race-day guidance. Speed is optional; consistent training matters.

This program is built with simplicity in mind—requiring minimal equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.

Using Pace and Power, the plan gradually builds your swimming, biking, and running fitness through structured, distance and time-based workouts. You’ll gain endurance, strength, and confidence in all three disciplines—without feeling overwhelmed. Along the way, you’ll also receive guidance on pacing, recovery, and race-day basics so you arrive prepared, not stressed.

Equipment: Swim, bike and run basics, GPS run pace tracking and bike power or virtual power; heart rate is recommended.A stationary trainer is a great option if you prefer to ride indoors, but it’s not essential if you can ride outdoors or have access to a gym bike that records distance.

All workouts can be adjusted to Rate of Perceived Exertion, Heart Rate Thresholds, Pace Thresholds, Etc.

Email support included

Ask plan-related questions during the 48 weeks and for 14 days after the final scheduled day. Replies are normally within two business days. This fixed plan does not include ongoing workout review or calendar management. See the full email support details.

The people behind your plan

Robert and Rachel Welsford are the father-and-daughter team behind Rapid Snail Racing. Meet the coaches.

From RSR plan athletes: Kyle S. | Kristin T. | Viorel P.. Each story reflects that athlete's own plan and support arrangement.

Questions before you buy? Email RSR. Review the sample week and training chart on this page.