This 26-week Flat & Rolling Long-Distance Triathlon Plan is designed for strong intermediate to advanced athletes preparing for fast 140.6-distance events characterised by flat or gently rolling terrain, sustained output, and the need for precise pacing over long race days.
The training structure is well suited to flat and rolling long-course triathlons, similar in profile to events such as Barcelona, Texas, Florida, Copenhagen, Western Australia, Outlaw and other long-distance races where aerodynamic efficiency, steady-state power, and run durability are decisive factors.
The plan develops long-course endurance, race-specific power and pacing control, fatigue resistance, and the disciplined execution required for a strong, competitive performance on faster course profiles.
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 flat or rolling 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 race-pace and steady-state emphasis
Long weekend rides include an indoor structured option when time or weather is limited
This structure supports meaningful progression while managing fatigue during higher-volume phases.
⭐ Key Features
Structured workouts compatible with Garmin, Wahoo, Zwift, and other platforms
Flat & rolling course specificity, including:
Sustained tempo and race-pace intervals
Threshold work to support steady power output
Efficiency-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 endurance and fatigue resistance
Intelligent intensity distribution for long-course performance
Structured progression without excessive fatigue
Sessions that reflect the real demands of fast, flat 140.6 racing
Practical, coach-supported notes to guide confident execution
It prepares you to race competitively — not simply complete the distance — on flat and rolling 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.