Long distance Triathlon Training Plan

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Long distance Triathlon Training Plan

Author

Sean Summerlin

Length

15 Weeks

Typical Week

3 Swim, 3 Bike, 3 Run, 1 Day Off

Longest Workout

2743 m swim
1:30 hrs bike

Plan Specs

triathlon beginner intermediate weightloss multi day strength

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan has been designed for the beginner athlete looking to accomplish their first full 140.6 distance race or a follow on race. More detailed and specific plans are developed for the more intense athlete looking for specific times and placement.

The expectancy is that the athlete will be able to build their pacing and speed and focus on pace control.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:53

Sample Day 1

1:00:00
15mi
56.3TSS
1 Hour Easy Spin - Saddle Time and Stay Aero

Saddle Time and stay aero for the duration if possible.

Strengthen the back muscles and get familiar with being in the saddle for the duration of the ride. Nice Easy Spin

Sample Day 1

2286m
2500 YD Swim

Warmup - 1000 Yds

300 with fins
300 kick with fins
300 pull with paddles
100 freestyle no fins

Work Set - 1000 Yds

400 YDS
Rest 1 min
300 YDS
Rest 45 sec
200 YDS
Rest 30 Sec
100 YDS
Rest 1 Min

CD - 500 YDS Easy

Sample Day 2

6mi
Volume and Form - Easy Pace

Sample Day 3

2286m
2500 YD Swim

Warmup - 1000 Yds

300 with fins
300 kick with fins
300 pull with paddles
100 freestyle no fins

Work Set - 1000 Yds

400 YDS
Rest 1 min
300 YDS
Rest 45 sec
200 YDS
Rest 30 Sec
100 YDS
Rest 1 Min

CD - 500 YDS Easy

Sample Day 3

1:00:00
56.3TSS
1 Hour Easy Spin - Saddle Time and Stay Aero

Saddle Time and stay aero for the duration if possible.

Strengthen the back muscles and get familiar with being in the saddle for the duration of the ride. Nice Easy Spin

Sample Day 4

6mi
Volume and Form - Easy Pace

Sample Day 6

6mi
Volume and Form - Easy Pace

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