This 16 week programme prepares you for a full distance triathlon (140.6 miles) using Race Ready principles: Battle Ready habits, with a specific focus on arriving at the start line healthy, rested, and ready to race. It works best when you are also nailing the basics that keep you sharp: quality sleep, sound nutrition and hydration, daily mobility, regular strength, and sensible stress management.

WHO THIS PLAN IS FOR
This plan is for athletes with a solid endurance base who are ready to prioritise training for the next 4 months. Consistency beats perfection, and that includes the habits as well as the sessions.
Plan structure
Built in 3 week blocks (Build, Build, Recovery) to keep you progressing while staying fresh. The plan runs through five cycles, finishing with a taper week into race day.

TRAINING VOLUME
Builds gradually to around 10 hours per week across swim, bike, and run, plus 1 hour of strength training weekly. If you do not have a current strength routine, start a race specific strength plan alongside this programme.

PREREQUISITES
Before starting, you should be able to complete:
* Swim: 60 minutes continuous
* Bike: 3 hours continuous, plus a separate 60 minute high intensity session (not back to back)
* Run: 90 minutes continuous, plus a separate threshold interval session (not back to back)

KEY SESSION: LONG DAY OUT
Every two weeks you will complete a Long Day Out to build endurance and practise pacing and fuelling under race like fatigue.