Train smart with a long-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.

• Prepare for a long-distance triathlon: swim = 4k, bike = 180k, run = 42.2k


• Plan is intended for a triathlete over age 50 who has been racing for two or more years and has completed a half-distance triathlon.


• Plan is for 12 weeks of Base training, to be followed by Build-Peak-Race training.


• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).


• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

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“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion

“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine

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This 12-week long-distance Base training plan was designed by Joe Friel using the principles from The Triathlete’s Training Bible 5th edition (2024). Having these books handy will help with many of the workouts presented in the training plan and is strongly recommended.

Who is this plan for?

This plan is intended for the over-50 triathlete who has been racing for two or more years and has completed a half-distance triathlon. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start a 12-week Build-Peak-Race plan.

When should you start the plan?

This plan is best started 24 weeks prior to your race if you intend to follow it with a Build-Peak-Race plan. Another option is to start it 27–30 weeks before your race and repeat the last 3 weeks once or twice more to fully establish your Base fitness. You should be able to swim 1 hour, bike 90 minutes, and run 1 hour. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Weekly volume steadily increases from 12 to 17 hours. The emphasis in the first several weeks is on running and swim technique. In the latter half, the emphasis shifts to the bike and swim fitness. A typical week includes 3 swims, 2–5 rides, 4–5 runs, and 1–2 strength workouts. Exceptions are in rest and recovery weeks every third week when training is greatly reduced for 4–5 days, culminating with self-testing. These R&R weeks will shed fatigue, allowing for adaptation and improved performance before starting back into heavy-duty training.

Do you need any devices or apps?

For gauging intensity on the bike and run, you must have a heart rate monitor. Swim intensities are based on pace per 100 and perceived exertion. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (heart rate monitor, indoor trainer, etc.) or app to help you follow them precisely. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

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After your event, please provide feedback on how this plan worked for you. Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.