This 26-week Hilly Long-Distance Triathlon Plan is designed for strong intermediate to advanced athletes preparing for demanding 140.6-distance events featuring extended climbs, rolling terrain, and challenging race conditions.
The training structure is well suited to hilly and adventure-style long-distance triathlons, similar in profile to events such as Nice, Lanzarote Lake Placid, Austria, and other long-course races where climbing strength, pacing discipline, and durability are decisive factors.
The plan develops long-course endurance, climbing resilience, race-specific power and pace, and the disciplined execution required for a strong, competitive performance on tough terrain.
Written by Enduraprep Head Coach Lawrence Cronk, who has supported 100+ long-distance triathlon finishes — from committed age-group athletes to World Championship qualifiers — this plan provides a proven, structured pathway for athletes aiming to perform strongly rather than simply complete the distance.
⭐ Who This Plan Is For
Strong intermediate or advanced long-distance triathletes
Athletes preparing for hilly or adventure-style 140.6 / long-distance triathlon events
Athletes targeting a personal best, competitive age-group placing, or strong overall performance
Anyone capable of training 8–11 hours per week initially, building to 14–16 hours at peak
Athletes who value structured workouts, progression, and purposeful intensity
⭐ Training Requirements & Equipment
You’ll need:
A smart trainer for structured weekday bike sessions
A bike (power meter optional; heart rate or RPE acceptable)
A running watch for pacing and heart rate
Pool access 2× per week
A solid aerobic foundation is recommended before starting. Previous experience at long-distance or strong results at middle distance will be beneficial.
⭐ Plan Structure
26-week build with every 4th week as recovery
Starting volume: 8–11 hours/week
Mid-plan volume: 12–14 hours/week
Peak weeks: 14–16 hours/week
Weekday sessions typically 60–90 minutes
Weekends include extended long rides and long runs with hilly-route emphasis
Long weekend rides include an indoor structured option when time or weather is limited
This structure supports meaningful progression while managing fatigue through higher-volume phases.
⭐ Key Features
Structured workouts compatible with Garmin, Wahoo, Zwift, and other platforms
Hilly-course specificity, including:
Low-cadence, high-torque climbing intervals
Sustained tempo and threshold work for long climbs
Strength-focused run sessions
Stamina-building brick workouts
Two major race-simulation weekends
Regular swim, bike, and run testing to track progress
Clear coaching notes explaining workout purpose, pacing, and execution
⭐ Why This Plan Works
Advanced athletes need training that balances volume with precision.
This plan delivers:
Race-specific climbing strength and resilience
Intelligent intensity distribution for long-course performance
Structured progression without excessive fatigue
Sessions that reflect the real demands of hilly 140.6 racing
Practical, coach-supported notes to guide confident execution
It prepares you to race competitively — not simply complete the distance — on challenging long-course terrain.
If you prefer a fully tailored approach, explore 1:1 coaching at:
👉 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.