30-Week Hilly Long-Distance Triathlon Plan (140.6)

This 30-week Hilly Long-Distance Triathlon Plan is designed for first-time athletes preparing for a challenging 140.6-distance event featuring sustained climbs, rolling terrain, and variable race conditions.

The plan is well suited to hilly or adventure-style long-course triathlons similar in profile to events such as Lanzarote, Nice, Lake Placid, Austria, UK-style terrain, and other courses where climbing strength, pacing discipline, and durability are decisive.

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, controlled, and enjoyable race-day finish.

Written by Enduraprep Head Coach Lawrence Cronk, who has coached 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 (140.6) triathletes

Athletes seeking a structured, realistic 30-week build

Anyone preparing for a hilly or rolling long-course event

Athletes balancing training with work and family life

Those who value clear guidance, structured workouts, and steady progression

⭐ Training Requirements & Equipment

You’ll need:

A smart trainer for weekday indoor bike sessions

A road or triathlon bike (power meter optional for outdoor rides)

A basic GPS running watch for pace or heart-rate tracking

Pool access 2× per week

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

⭐ Plan Structure

30-week build with recovery weeks every 4th week

Starting volume: ~4 hours/week, increasing gradually

Mid-plan volume: ~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 and long-term durability while fitting around real-life schedules.

⭐ Key Features

Structured workouts compatible with Garmin, Wahoo, Zwift, and TrainingPeaks

Indoor & outdoor options for weekend long rides

Clear coaching notes explaining purpose, pacing, and execution

Regular progress testing for swim, bike, and run

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

Hilly-course specificity:

Climbing strength development

Low-cadence torque work

Hill repeats and sustained efforts

Integrated guidance on fueling and hydration for long training sessions

⭐ Why This Plan Works

This plan is built for real people with real schedules.

You don’t need previous long-distance experience — just consistency and a willingness to follow a structured progression. With sustainable weekly volumes, clear pacing guidance, and detailed coaching notes, this plan supports you from week one through race day, preparing you to handle the demands of hilly long-course racing with confidence.

⭐ Want Personalised Guidance?

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