Designed for athletes targeting the Long Distance Triathlon in Jacksonville, Florida, this 36-week plan builds the endurance, strength, and speed required to excel across the St. Johns River swim, the fast city-center bike leg, and the scenic two-loop run through Jacksonville’s urban core. Structured with scientific precision and real-world race demands in mind, it ensures you’re ready for every challenge this fast, flat, and vibrant course delivers.

🏊‍♂️ SWIM PREPARATION: ST. JOHNS RIVER SPEED & EFFICIENCY

The 12-week Base Phase emphasizes swim endurance and technique refinement through structured drills and video-based instruction. Athletes gain efficiency for the 2.4-mile downriver swim, capitalizing on the gentle current while maintaining controlled pacing. You’ll develop open-water confidence, stroke power, and sighting accuracy to thrive in Jacksonville’s wide, spectator-lined river start.

🚴‍♂️ BIKE PREPARATION: FLAT, FAST, & AEROBICALLY POWERFUL

Transitioning into the 24-week Long Distance phase, cyclists progressively build power and endurance for the 112-mile flat city ride through Jacksonville. The plan’s blend of aerobic endurance rides, threshold intervals, and power-based sessions mimics the demands of holding aero position for sustained speed on smooth, open city roads. Specialized Anaerobic Power and VO₂ Max sessions prepare you to surge efficiently while conserving energy for the marathon ahead.

🏃‍♂️ RUN PREPARATION: CONSISTENCY, STRENGTH, & MENTAL FOCUS

The final phase integrates Dynamic Brick Workouts, simulating the 26.2-mile two-loop run that crosses Jacksonville’s bridges and vibrant neighborhoods. Tempo runs, race-pace simulations, and recovery protocols are strategically placed to enhance muscular endurance, running economy, and hydration management under Florida’s humid conditions.

✅ Key Benefits

💧 Swim Mastery: Boost technique, pacing, and endurance for open-water efficiency.

⚡ Power-Driven Bike Training: Structured sessions aligned with heart rate and power zones.

🏃 Endurance Fusion Bricks: Seamless bike-to-run transitions for race-day readiness.

🔥 Aerobic & VO₂ Max Gains: Scientifically sequenced workouts for optimal adaptation.

💬 Personalized Email Coach Support: Expert guidance for your individual goals.

Your best race performance starts here — commit to the plan and elevate your endurance journey today!

REGISTER HERE

EXPLORE OTHER JACKSONVILLE PLANS

CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE →

Have questions? Need help in selecting a plan? Let's Chat!

Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!

NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG

*muscle and motion app required