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 an intermediate to advanced triathlete over age 50 who has completed at least one long-distance triathlon.


• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.


• 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 Build-Peak plan was designed by Joe Friel using the principles from The Triathlete’s Training Bible 5th edition (2024). Having this book handy will help with many of the workouts presented in the training plan and is strongly recommended.

Who is this plan for?

This challenging training plan is intended for an intermediate or advanced triathlete over age 50. It is based on Joe's "5+2" training routine—5 easy days each week and 2 challenging days (Thursdays and Sundays). It's quite similar to the 80/20 "polarized" training routine. Joe uses the 5-2 plan in his own training. The plan uses common triathlon language to describe the workouts and is easy to follow.

When should you start the plan?

Start this plan exactly 12 weeks before your race weekend. You should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. You should have completed at least one long-distance race and have a goal of improving your personal best race time or finishing strongly. 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 is 15–17 hours per week. Recovery weeks every third week (11-13 hours) are considerably less demanding allowing for recovery before the next challenging Build block.

Do you need any devices or apps?

You must have a power meter for bike workouts. Run workout intensities are mostly heart rate–based with occasional options calling for goal race pace or effort. Swim workout intensities are based on T-times (pace per 100) or perceived exertion. The workouts were created using the TrainingPeaks “Workout Builder” format so that they may be uploaded to a device (power meter, 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.