This 12-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is interested in attempting a longer distance race. The Wilmington Triathlon is a great choice, as both the run and bike are held on a flat course and the swim is in open water. Before starting this plan you are capable of swimming 3 times per week at 30 to 40 minutes per session, able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 45 to 90 minutes per day during the week and up 2 hours and 15 minutes per day on the weekends.