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
.
TO SET YOURSELF UP FOR SUCCESS – START HERE →
.
EXPLORE MORE JACKSONVILLE TRAINING PLAN OPTIONS
.
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
Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.