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Full Distance Triathlon Training Plan for Women (Novice, 18 Weeks), Reusable + Starts Any Monday

Author

Krista Schultz, MEd, CSCS

All plans by this Coach

Length

18 Weeks

Plan Description

she does tri“It's never too late to be what you might have been.” - George Elliot

Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 18-week training plan is to set you up for YOUR Full Distance Triathlon (2.4-mi swim / 112-mi bike / 26.2-mi run) SUCCESS on race day.

Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to success.

Starting 18 weeks before your target race (week 1 is race week), this progresses through three base periods and one build period (16.5-18 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 2 hours continuously
• Run: 60 minutes continuously or run/walk combination

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.com or email our team at: info@enduranceworks.com.

Please note: This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or you can set the plan to end on the Sunday of race weekend.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:30:00 02:30:00
Swim x3
02:37:00 01:40:00
Bike x3
05:13:00 05:00:00
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:30:00 02:30:00
Swim
02:37:00 01:40:00
Bike
05:13:00 05:00:00
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Krista Schultz, MEd, CSCS

ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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