36 weeks of structured, progressive training to get a beginner across the 140.6 finish line — 2.4 mi swim, 112 mi bike, 26.2 mi run.
The plan starts at 3 hours/week and builds gradually to 15–18 hours at peak, with volume and intensity added in manageable increments across a full periodized cycle. Over 750 beginners have completed their first full distance race using this plan.
What's in the plan
36 weeks of day-by-day training, from 3 hrs/week to 15–18 hrs/week at peak
Progressive build through swim, bike, and run with structured recovery weeks and taper
Zone 2-focused aerobic base development throughout
Individualizable with Heart Rate or Rate of Perceived Effort
Compatible with all TrainingPeaks smartwatches
Structure
The plan follows a linear periodization model — base, build, peak, taper — with weekly volume increasing gradually to avoid injury and burnout. Each discipline is trained concurrently, with BRICK workouts introduced as race day approaches.
Justin offers expert coaching for runners and triathletes of all levels, from beginners to elite performers. He provides 1-on-1 coaching, creating custom training plans that take into account an individual's athletic history, injuries, work demands, and family responsibilities.
With certifications from USA Triathlon, IRONMAN, & TrainingPeaks, Justin is proficient at guiding athletes in swimming, biking, & running.