Browse More Plans

Triathlon & Running Strength Training Plan (Beginner 24 Week Plan - Start Anytime) BW Programme

Browse More Plans

Triathlon & Running Strength Training Plan (Beginner 24 Week Plan - Start Anytime) BW Programme


Raymond Boardman

All plans by this Coach


24 Weeks

Plan Description

“Training for excellence, with excellent training.”

Want to get fitter and stronger without the hassle of spending time in a gym This body weight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.

Designed for triathletes & runners who are beginners with strength and conditioning who are looking to develop your strength as you prepare you to COMPLETE YOUR event in 24 weeks time.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half & Full IRON-distance triathlon and Half & Full Marathon finishes and my success coaching hundreds of triathletes.

This programme can be started anytime and goes for 24 weeks duration. There are two strength & conditioning sessions each week and they take between 30 & 40 minutes to complete typically.

Prior to using this plan, you should have a relative level of fitness and be able to comfortably run for at least 30 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? We also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.  

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website ( for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

  • 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.

Still have questions about this plan?
| Premium

24% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$94.99 USD for the first year, billed yearly.

$177.00 - Buy Now