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

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


• Steady, manageable progression for growing confidence as race day approaches.

Recommended Starting Ability

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle comfortably for 1 hour.


• Run for 45 minutes.

Balancing Training with Your Life

• 5 to 7 sessions per week, averaging an hour each.


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


• 2 to 3 rest days weekly to ensure recovery and maintain freshness.

30-Week Structured Progression

The plan is divided into six key blocks, each designed to build fitness and confidence:

• 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 has swim sessions optimized for intermediate level swimmers; maintaining your rhythm and building the endurance needed for the open water on race day.

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 progressions 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.

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