This 30-week Hilly Long-Distance Triathlon Plan is designed for first-time athletes preparing for a challenging 140.6-distance event with hills, rolling terrain, and variable conditions.
Whether your course includes steep bike climbs, undulating run segments, or exposed terrain, this plan builds the fitness, skills, and confidence required for a strong, enjoyable finish.

Written by Enduraprep Head Coach Lawrence Cronk, who has coached well over 100 long-distance triathlon finishes—from complete first-timers to athletes qualifying for World Championship events—this plan provides a proven, realistic, and sustainable progression for busy age-group athletes.

⭐ Who This Plan Is For

First-time long-distance triathletes

Athletes wanting a structured, realistic 30-week build

Anyone preparing for a hilly long-course 140.6 event

Athletes training around work and family life

Those who prefer clear guidance, structured workouts, and consistent progression

⭐ Training Requirements & Equipment

You’ll need:

A smart trainer for weekday indoor sessions

A bike (power meter optional for outdoor rides)

A basic running watch for pace or heart rate

Access to a pool 2× per week

The program follows a simple, repeatable structure that progresses safely and steadily for first-time athletes.

⭐ Plan Structure

30-week build with recovery weeks every 4th week

Starting volume: ~4 hours/week, increasing gradually

Mid-plan weeks: ~7 hours/week

Peak weeks: 12–13 hours/week

Weekday sessions typically capped at ~1 hour

Weekend long sessions include indoor and outdoor options

This structure supports consistency while accommodating real-life schedules.

⭐ Key Features

Structured workouts compatible with Garmin, Wahoo, Zwift, and other platforms

Indoor & outdoor options for weekend long rides

Clear coaching notes to explain purpose, pacing, and execution

Regular progress tests for swim, bike, and run

Two major race-simulation days (swim–bike–run in sequence)

Hilly-course specificity: climbing strength, low-cadence work, hill repeats

Integrated guidance on fueling and hydration for long training sessions

⭐ Why This Plan Works

It’s built for real people with real schedules.
You don’t need previous long-distance experience—just consistency and a willingness to follow a clear progression. With sustainable weekly structure, pacing guidance, and detailed coaching notes, this plan supports you from week one all the way to race day.

⭐ Want personalised guidance?

For tailored adjustments, ongoing feedback, or full 1:1 coaching, visit:
www.enduraprep.com/online-coaching