2026 Intermediate Full Distance Training Plan – Medium Volume (32 weeks, 7.5–15.5 hours per week)

Taking on your first full-distance triathlon — or stepping up from a solid base — and want a plan that tells you exactly what to do (and why)? This 32-week medium-volume plan is built to progress you safely from “consistent training” to a confident full-distance finish.

You’re a great fit for this plan if you can currently swim for 45–60 minutes, ride for 2 hours, and run for 75 minutes. If you’re looking for a higher workload, check out our advanced options here.

What’s Included

• 32 weeks of structured training with a clear purpose to every phase — not just “more miles”.


• Weekly coaching insights covering training objectives, race planning, nutrition strategy, and psychological skills so you’re prepared physically and mentally.


• Structured bike + run workouts delivered in TrainingPeaks and downloadable to compatible devices and indoor platforms (Zwift / TrainerRoad and more).


• Smarter swims: where applicable, sessions are built using Workout Builder so you can take them poolside on your device (no soggy paper).


• Testing built in early in the plan to help establish your key training zones and keep training targeted.

Plan Snapshot

• Weekly volume: starts at ~7.5 hrs/week and builds to ~15.5 hrs/week


• Typical week structure: 3 swims, 3 bikes, 3 runs + 1 day off (with brick-style sessions included where appropriate)


• Average weekly breakdown: Swim ~2:21, Bike ~5:29, Run ~3:51 (approx. ~11h 40m/week)


• Longest sessions (approx.): Swim ~1:30, Bike ~5:30, Run ~2:45


• Periodisation: 3-week build + 1-week recovery/test rhythm

For best results, the plan is designed to use power for cycling, heart rate for running, and pace/RPE for swimming. A GPS watch + HR monitor and a power meter are recommended.

Need support? You can email us at info@tccendurance.com for help from Coach Chris (British Triathlon High Performing Coach and TrainingPeaks Level 2 certified coach).

Life happens — and this plan is designed to be flexible. Move sessions within the week as needed, adjust volume where appropriate, and if you want something fully tailored to your lifestyle and strengths, email info@tccendurance.com to discuss bespoke coaching.

This plan includes a free TrainingPeaks Basic account, so you can view your plan and track sessions in the TrainingPeaks app and calendar from day one.

More info: www.tccendurance.com