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24 Week Long Course 140.6 Beginner Plan


Andrew Dollar

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24 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is intended for an inexperienced or first time Long Course 140.6 athlete. The plan prescribes training based off heartrate zones and/or rate of perceived exertion (RPE). It also includes periodic field testing to help the athlete define zones and effort.

This plan makes the following assumptions about an athletes fitness level: Ability to swim a 1500y workout, ride 25-30 consecutive miles and run at least 40 minutes.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:45 hrs 2:30 hrs
Swim x2
2:10 hrs 1:25 hrs
Bike x2
5:01 hrs 6:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 2:30 hrs
2:10 hrs 1:25 hrs
5:01 hrs 6:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.

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