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Full Distance Triathlon Training Plan for Women (Novice, 10 Weeks), Reusable + Starts Any Monday


Krista Schultz, MEd, CSCS

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10 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

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 10-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.

coach krista schultzHand-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 10 weeks before your target race (week 1 is race week), this plan progresses through one base period 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: 750 meters or yards continuously
• Bike: 3 hours continuously
• Run: 90 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 or email our team at:

krista schultz coaching certifications

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:45 hrs 2:30 hrs
Swim x3
2:54 hrs 1:40 hrs
Bike x3
5:29 hrs 5:00 hrs
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:45 hrs 2:30 hrs
2:54 hrs 1:40 hrs
5:29 hrs 5:00 hrs
—— ——
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


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

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

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