A structured 16-week training plan designed to prepare beginner and intermediate triathletes for the demands of a full-distance / Ironman-distance triathlon.

The plan is built around two fundamental principles: consistency and progressive endurance. Training volume begins at approximately 10 hours per week, gradually building to a peak of around 16 hours per week. This volume is then maintained through the key race-specific phase before a carefully structured three-week taper brings you into race day rested, prepared and ready to perform.

Sessions have been arranged to provide the best balance of training stimulus, recovery and progression throughout the week. While workouts can be moved to accommodate work, family and other commitments, athletes are encouraged to follow the prescribed schedule as closely as possible to maintain the intended balance between harder sessions, endurance work and recovery.

Who is this plan for?

This plan is suitable for:

• First-time long-distance triathletes looking for a structured pathway towards completing their first race confidently and within the event cut-offs.

• Intermediate triathletes looking to improve their long-distance performance and target a new personal best.

• Athletes who can commit approximately 10–16 hours per week during the build towards race day.

• Athletes who already know their cycling FTP and functional threshold running pace and have these correctly configured within TrainingPeaks.

There is no formal threshold testing included within the 16 weeks. Athletes should therefore arrive with established training zones and are encouraged to update their FTP and running threshold pace whenever their fitness improves. Keeping these values current ensures that prescribed intensities remain appropriate and allows you to get the maximum benefit from each session.

The programme progressively develops the endurance, durability and race-specific fitness required to swim, bike and run successfully over long-course triathlon distances. As race day approaches, longer sessions become increasingly important in preparing both the body and mind for the sustained demands of the event.

This is a framework training plan rather than a substitute for individual 1-to-1 coaching, and it cannot account for every athlete’s personal circumstances. However, when started with an appropriate level of base fitness and followed consistently, it provides a comprehensive pathway for a first-time long-distance athlete aiming to reach the finish line successfully, while also providing the volume and structure an intermediate athlete needs to pursue a personal-best performance.

The methodology behind the plan draws upon 20 years of experience in long-distance triathlon, combining practical experience of preparing for and competing over the distance with established endurance-training principles.

16 weeks. Progressive training. Consistent execution. One goal: arrive on the start line ready for the demands of long-distance triathlon.