This accelerated 10-week training plan is designed exclusively for advanced and experienced triathletes who have recently completed a 70.3-distance event and want to extend their existing fitness toward a 140.6 full-distance triathlon.

This is not a beginner plan, a return-to-training plan, or a substitute for a traditional full-distance build. You should begin this plan with a strong and current endurance base, having completed a recent 1.9 km swim, 90 km bike, and 21.1 km run. You should not have been away from consistent training for more than approximately two weeks before starting.

You should already be comfortable:

Training six days per week
Completing long sessions lasting several hours
Swimming at least 1.9 km continuously
Riding at least 90 km comfortably
Running at least 21.1 km
Fueling and hydrating during extended workouts
Managing normal training fatigue and recovery
Training by pace, power, heart rate, or perceived effort

The plan begins with a dedicated assessment week featuring a CSS swim assessment, an FTP bike test, and a combined run threshold and lactate-threshold heart-rate assessment. These results are used to establish accurate training zones for the remainder of the plan.

The following nine weeks provide a focused and progressive bridge from half-distance fitness to the endurance demands of a full-distance triathlon. Each week includes two swims, two rides, two runs, and at least one complete rest day.

The long ride progresses from 90 km to a peak of 165 km, while the long run builds from approximately half-marathon distance to a peak of 32 km. Swim endurance progresses toward the complete 3.8 km race distance. Recovery and taper weeks are included to help the body absorb the accelerated training load.

The primary focus is completion, endurance, durability, race pacing, fueling, hydration, equipment preparation, and learning to remain controlled during increasingly long sessions. Weekly athlete briefings, nutrition guidance, maintenance reminders, recovery recommendations, safety rules, and race-week instructions are included throughout the plan.

Because this is a compressed build, there is very little room to develop fitness from a low starting point or recover from extended time away from training. The plan assumes you are carrying strong fitness forward from a recent 70.3 training cycle and need a structured progression to bridge the remaining distance.

You should not begin this plan if you are currently injured, returning from illness, rebuilding after an extended break, or unable to comfortably complete the stated starting distances.

The goal is not to prove your fitness during training. The goal is to extend the fitness you already have and arrive at the start line healthy, prepared, properly fueled, and ready to complete the full 3.8 km swim, 180 km bike, and 42.2 km run.
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10 Weeks Email Coaching Included.
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Learn more: www.rapidsnailracing.com
Contact us: coaches@rapidsnailracing.com