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
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.