Beginner Plans

These simple and easy-to-follow, 12-week plans are intended for the beginner training for his/her first sprint-distance triathlon (about S-400/B-13 miles/R-5k) who has little or no experience with swimming, biking or running.

Beginner Plans

These beginner-friendly, 12-week training plans are for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon, and who’s goal is to finish strong feeling good.  Start this plan about 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 8 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles).

Intermediate Plans

These 12-week plans are designed for the intermediate triathlete who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (S-1500m/B-40k/R-10k) triathlon in the 12th week of this plan. This detailed and easy-to-follow training plan progresses gradually from base training to build training, and culminates with a peak. To start this plan you should be capable of swimming 45 minutes, running up to an hour and biking up to 90 minutes. The weekly hours range from 6 to 10. In a typical week you will do 3 swims, 3 bikes and 3 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.

Beginner / Intermediate Plans

These half Ironman (70.3) training plans are suited for the moderately experienced triathlete who is training for their first or second half ironman race, and who’s goal is to finish strong and feeling good. It is best started about 11 weeks prior to you’re race. Following this plan will have you ready for a strong finish. Weekly volume ranges from 8 to 14 hrs per week. To start this plan you should have completed a Base training period and be able to swim 30 min, bike 2 hours, and run 1 hour.  You will find self testing sessions during “rest” weeks and also race-simulation sessions to build confidence and prepare you for the specific demands of this distance.  The last 3 weeks of this plan taper and peak you for the race.

Intermediate / Advanced Plans

These half Ironman (70.3) training plans are best started about 11 weeks prior to you’re A or B-priority, half Ironman race. Following this plan will have you ready for a great race. You may use these plans if you are training “with power,” as the terminology used is concurrent with Coggan’s Power Based Training zones, and as such, is applicable with a power meter or without. 
These plans are intended for the experienced intermediate to advanced triathlete. Weekly volume ranges from 8 to 14 hrs per week. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours.  You will find self testing sessions during “rest” weeks and also race-simulation sessions to build confidence and prepare you for the specific demands of this distance.  The last 3 weeks of this plan taper and peak you for the race.

First Time Finisher Plans

This is a 12-week plan for the first-time Ironman triathlete . Over the course of 12 weeks the weekly volume builds from about 10 hours to about 15 hours. There is an R&R period every third week to allow for recovery and adaptation. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 1.5 hours.  You will find self testing sessions during “rest” weeks and also race-simulation sessions to build confidence and prepare you for the specific demands of this distance.  The last 4 weeks of this plan taper and peak you for the race.

Intermediate Plans

These intermediate-level, 12-week Ironman plans are for experienced triathlete (have completed 1 or more Iron-distance races in the past and have a goal of improving personal best race time) with a weekly training volume range from 12 to 20 hours with R&R weeks every third week to allow for recovery, adaptation and improved performance. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3-4 hours, and run 2 hours.  You will find self testing sessions during “rest” weeks and also race-simulation sessions to build confidence and prepare you for the specific demands of this distance.  The last 4 weeks of this plan taper and peak you for the race.