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Beginner Full-Distance in 16 Weeks + Email Access To Coach

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Beginner Full-Distance in 16 Weeks + Email Access To Coach


Wendy Mader

All plans by this Coach
4.75 (4)


16 Weeks

Plan Description

Plan Preview Video with Coach Wendy:

In addition to 16 week's worth of swimming, biking, running and strength training workouts, we also include 16 VIDEOS; one before each week of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

Before you start this program:
Can You Swim 1,000 yards without stopping?
Can You Bike 90 minutes?
Can You Run 60 minutes?

If you answered yes to all three questions, you're ready to start!

The goal of this Iron Distance Program is to increase your weekly volume (time/distance) with added race-specific intensity.

The first 4 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The second 4 weeks add some intensity while continuing to build strength and endurance with a suggested event. The third 4 weeks maintain volume and focus on intensity while the last 4 weeks build in a gradual taper week to ensure you are recovered and ready to finish healthy and strong!

Each purchase comes with a complimentary Consultation with Coach Wendy. Email to set it up.

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How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:17:00 03:00:00
Swim x2
02:07:00 01:30:00
Bike x2
04:41:00 05:30:00
Strength x1
00:37:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:17:00 03:00:00
02:07:00 01:30:00
04:41:00 05:30:00
00:37:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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