Your 16 Week T100 Triathlon Training Plan from a Level 3 British Triathlon Coach
A 100K triathlon is made up of a 2k swim (1.2 miles), an 80k bike (49.7 miles), and an 18k run (11.2 miles), for a total of 100K, or 62.1 miles.
The T100 is longer than an Olympic distance triathlon but less than a 70.3 half iron distance. Bearing this in mind, you don't want to overtrain or undertrain so a plan designed specifically for T100 is a good idea.
This plan includes:
ā¤ļø š š“āāļø š Fully structured training sessions for the swim, bike and run with Heart Rate and RPE targets.
ā Your plan can be used with smartwatches and indoor trainers, treadmills, and outdoors
š Can be used with Garmin, Polar, COROS and other devices
šļø Includes Strength and Conditioning to help avoid injuries
āļø Training and racing tips.
š§ Email access to your coach.
This 16-week 100K triathlon training plan is ideal if you have at least one season of experience racing long-course triathlon.
A typical week has two swims, three bike sessions, three runs, and two recommended strength sessions. Your long rides are on Saturdays, and your long runs are on Sundays; Mondays can be used for optional third swims or can be your day off. There are brick workouts on Saturdays beginning with week four.
The plan begins with 3600 yards/meters of swimming, 3 hours 30 minutes of cycling, and 2 hours 30 minutes of running. It peaks in week 13 with 6000 yards/meters of swimming, 5 hours 25 minutes of cycling, and 4 hours 30 minutes of running.
Before you start the plan, you should have been training for around 8 hours per week for 4-6 weeks.
My name is Karen, and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN U Certified Coach, Level 3 British Triathlon Federation Coach and Tutor, and qualified Personal Trainer (AIQ/NASM).
Karen has an MSc in Sports Performance Coaching.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and triathlon event!
Read what other Athletes a saying about my plans
My Website Link
Iām Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.