Your 16 Week T100 Marbella 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 Spain T100 Triathlon takes in a warm sea swim 🏊 in the glorious waters off Marbella’s golden beaches, a hilly 80km bike 🚴♂️ course on beautiful roads leading up into the mountains before a lightly undulating 18km run 🏃 course back at sea level.
This plan has been designed to get you to the start line in Marbella in the best shape.
The T100 lands in Marbella, Spain – a must-do event for any triathlete and the perfect way to embrace the rich history, vibrant culture and delicious food of this triathlon-mad nation!
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:
📊 Fully structured training sessions for the swim, bike and run with ❤️ Heart Rate (Swim and Run) and ⚡Power (Bike) plus RPE targets.
🚴♂️ Bike Power targets for use with a power meter or smart trainer with Apps like TrainingPeaks Virtual, Zwift, etc.
🏃 Run Heart Rate for devices like Garmin, Polar, Coros, etc.
🏊 Swim RPE and Heart Rate targets
⌚ Your plan can be used with smartwatches and indoor trainers, treadmills, and outdoors
📈 Can be used with Garmin, Polar, COROS, and other devices
🏋️ Includes Strength and Conditioning to help avoid injuries
✏️ Training and racing tips.
📧 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, near the T100 Marbella course, 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.
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Good luck with your training and T100 Marbella event!
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I’m 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.