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30 Week Full Distance Triathlon Plan | First Timer | Extremely Detailed | Free Coach Support

Browse More Plans

30 Week Full Distance Triathlon Plan | First Timer | Extremely Detailed | Free Coach Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Searle - Efficient Endurance - Free Email Support

All plans by this Coach

Length

30 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



Efficient Endurance

30-Week Full Distance Tri Training Plan


Introducing our 30-week training plan, designed specifically for those stepping up to the full distance. Whether it's your first time or you're seeking a time-efficient plan to get you a PB, this will guide you step by step to the finish line.

Key Features of the Plan

Building Your Strength and Endurance


  • Focuses on building endurance and strength to help you hit your goals.

  • Steady, manageable progression to build confidence as race day approaches.

Recommended Starting Ability


  • Swim faster than 1:50 per 100 meters.

  • Cycle comfortably for 1 hour.

  • Run for 45 minutes.

Balancing Training with Your Life


  • 5 to 7 sessions per week, each about 1.5 hours.

  • A typical week includes 2 swims, 2 bike rides, 2 runs, and 1 strength session.

  • 2 to 3 rest days each week to ensure recovery and avoid burnout.

30-Week Structured Progression


Our plan is divided into six key blocks, each designed to build fitness, confidence, and race readiness step by step:



  • Block 1 (Weeks 1-5): Base Endurance

  • Block 2 (Weeks 6-10): Increasing Volume

  • Block 3 (Weeks 11-15): Solidifying Endurance

  • Block 4 (Weeks 16-20): Race-Intensity Endurance

  • Block 5 (Weeks 21-25): Race Pacing

  • Block 6 (Weeks 26-30): Peaking and Tapering

Enhancing Your Swim Skills


This plan includes swim sessions optimized for strong swimmers, focusing on fine-tuning your technique for maximum efficiency and speed.

Training at the Right Intensity


Our sessions are tailored to your pace, ensuring you train at the optimal intensity. Bike sessions focus on power or perceived exertion, allowing you to maximize your workouts even without a power meter.

Keeping You Motivated


The plan is structured to keep you engaged, with gradual increases in training load and clear progression to keep you motivated throughout the 30 weeks.

Seamless Integration and Progress Tracking


The plan syncs with your smartwatch, allowing you to follow sessions and track progress on the go. You’ll also have access to the full training calendar to plan your week and see your progress.

About Me


I’m Chris, head coach at Efficient Endurance. With years of experience coaching triathletes at all levels, I’m committed to helping you achieve your best. Whether you’re building your confidence or aiming to complete your first full distance triathlon, I’m here to guide you. You’ll also have my email support for any questions throughout your training journey.



Chris Efficient Endurance Coach

Ready to Start Your Journey?


This plan is designed for beginners ready to take on the full distance triathlon challenge with confidence. Every session is thoughtfully planned so you’ll know exactly what to do and why it matters. Let’s get started today and train with purpose!

Efficient-Endurance.com


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x3
00:01:00 00:15:00
Day Off x2
—— ——
Bike x2
03:14:00 04:00:00
Run x2
01:52:00 02:15:00
Swim x2
01:57:00 01:35:00
Strength x1
00:46:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Other
00:01:00 00:15:00
Day Off
—— ——
Bike
03:14:00 04:00:00
Run
01:52:00 02:15:00
Swim
01:57:00 01:35:00
Strength
00:46:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

Chris Searle

Efficient Endurance

At Efficient Endurance, we are committed to assisting individuals in elevating their running, cycling, and swimming capabilities. We offer professional, detailed technique and endurance coaching services to help you in your journey.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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