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Middle Distance Beginner/Intermediate Triathlon Training Plan (20 weeks)

Browse More Plans

Middle Distance Beginner/Intermediate Triathlon Training Plan (20 weeks)

Author

WhittleFit

All plans by this Coach

Length

20 Weeks

Plan Description

Middle Distance Beginner/Intermediate Triathlon Training Plan

If you want to race Middle Distance triathlon check out the 20-week Middle Distance Beginner to Intermediate Triathlon Training Plan from WhittleFit.

Who's it for?
This triathlon training plan is aimed at triathletes who may have trained for a couple of seasons and completed shorter events, or are new to triathlon but have some previous swim, bike and run experience. The aim is to help you to achieve your goal with a clearly structured 20-week plan which avoids over-training and injury, whilst progressing with just the right balance of challenging and achievable training.

Is it for you?
If you’re looking for a training plan designed by specialist triathlon coaches who have raced triathlon events all over the globe, and you don’t need a coach to hold your hand, then this is the training plan for you!

What's involved?
Because this plan is aimed at beginner athletes, it progresses very gradually over the 20-weeks to ensure you achieve your goal without injury or over-training, by building progressively, starting with a combination of shorter swims, rides and runs, building towards a peak week of just over 11 hours of training.

Why choose our plan?
The coaches at WhittleFit have raced at Iron distance events all over the globe, therefore we’re very well placed to advise on the training requirements to have a great race.

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Notes - Welcome

Rest
Welcome to the WhittleFit Beginner/Intermediate 20-week training plan. 

The plan is based on 6 days of training per week with Monday as a rest day. To begin with most weeks have two key swim sessions, two or three key bike sessions and two key run sessions. These sessions are generally split between two types of session, a high intensity session and a medium intensity session. The medium intensity sessions tend to be longer and will grow in duration throughout the plan. The goal being to build your aerobic endurance, basically your ability to keep swimming, cycling or running for long periods of time. The high intensity session is there to boost your aerobic fitness and add power, speed and efficiency.

The aim of weeks 1-4 is to establish a routine and begin to build aerobic fitness through low-medium intensity training. Swim sessions also have an emphasis on technique.

If you have not used Heart Rate, Power or Pace zones before then use the RPE (Rate of Perceived Exertion) scales which are attached for guidance. During week 4 you will complete tests for swim, bike and run. Results from these tests can be used to create training intensity zones to follow for the sessions following week 4. 

If you already have a set of training zones to follow before starting the plan then you can use them during weeks 1-3 and retest in week 4.

Do not look to work hard during the first 3 weeks of this plan. Your goal should be to string together completed sessions and begin to adapt to this routine. The volume and intensity of training will grow, be patient, 20 weeks is a long time.

Good Luck!
Details
Tuesday

Technique - Swim & Single Arm

Swim00:25:001000 mStructured Workout
This drill helps you work on your stroke while isolating the movements of one arm at a time.

Have a look at this clip for guidance on single arm stroke https://youtu.be/6AcfrZ51sf0
Details
Wednesday

Aerobic Ride

Bike01:00:0073 TSSStructured Workout
Build your effort gradually to warm up then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

If riding outside effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

See RPE Scales attached for guidance on effort levels.
Details
Thursday

Aerobic Run

Run00:35:0037 TSSStructured Workout
Gradually build your effort over the first 5' then run at a medium effort.

Finish the final 5' easy to cool down.

Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Focus on your technique: Tall posture, shoulders relaxed, looking ahead (not down), light steps landing on mid or forefoot (not heel striking).
Details
Friday

Endurance Swim - Fists

Swim00:30:001300 mStructured Workout
An endurance swim with some technique work.

Swimming with a clenched fist encourages a high elbow catch and use of the forearm to pull through the water.

Aim for CSS+10" for the swims if you use CSS pacing.
Details
Saturday

Endurance Ride

Bike01:30:00113 TSSStructured Workout
An outdoor endurance ride.

Gradually increase your effort over the first 10-20' to warm up. Then hold a consistent medium effort throughout.

If using HR or power zones then the ride should average Z2. 

Effort will naturally fluctuate over changes in terrain, use your gears wisely to keep the effort as consistent as possible.

Keep fueled and hydrated throughout.
Details
Sunday

Endurance Run

Run00:35:0039 TSSStructured Workout
Warm up over 5-10' by gradually building your effort.

Continue at a comfortable effort throughout.
6 RPE or Z2 Heart Rate or Pace.

Try to hold a consistent pace throughout without fading at the end.

5' easy jog cool down.

The aim here is to build endurance. Try to maintain good running form but do not look to run fast or hard.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:60:00 03:30:00
Run x3
02:46:00 02:00:00
Swim x2
01:30:00 00:55:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
03:60:00 03:30:00
Run Run
02:46:00 02:00:00
Swim Swim
01:30:00 00:55:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Mark Whittle

WhittleFit

Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training
View all Training Plans by this Coach
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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.

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