Beginner Full Distance Training Program. 32 weeks. (8-18 hr/wk).

Over the course of 32 weeks, this program provides a structured and progressive approach, empowering individuals who have completed one or a few sprint or Olympic triathlons to prepare for the rigorous 2.4-mile swim, 112-mile bike, and 26.2-mile run.

The success of this training plan is well-documented, with over 750 BEGINNER triathletes accomplishing their first 140.6 race under its guidance. Safety remains paramount, and our plan ensures a gradual accumulation of volume and intensity to prepare participants for their "A" race with confidence and resilience.

Flexibility is built into the program to accommodate various swim, bike, and run paces. Beginning with just 3 hours per week and progressing up to an 18-hour training week, the plan is tailored to individual needs and schedules.

For enhanced training tracking and analysis, our program seamlessly integrates with all TrainingPeaks compatible smartwatches. Athletes can personalize their experience by choosing either Heart Rate or Rate of Perceived Effort as their training metric, and the plan emphasizes Zone 2 (easy to moderate intensity) to build aerobic capacity effectively.

This plan begins with a 7-8 hour training week and slowly builds over the 32 weeks. Athletes selecting this 32 week plan should be able to swim 1500m, ride 40k, and run a 10k to safely complete this program in time.