36-Week Beginner Full-Distance Triathlon Training Plan

A simple 36-week training plan built for beginner triathletes preparing for their first full-distance race.

No complicated dashboard. No endless spreadsheets. Just a clear week-by-week plan, a simple tracker, and the structure you need to build from consistent training to race day.

What you get

• 36 weeks of structured training from foundation to race-specific preparation and taper
• Daily swim, bike, run and strength sessions with clear workout instructions
• Week Select system so you can choose any week and see exactly seven days at a time
• Automatic race-date scheduling — enter your race date and the plan dates itself
• Simple weekly tracker for swim, bike, run, total hours, adherence, RPE and notes
• Optional performance check-ins for bike FTP, run threshold, swim CSS and body weight
• Three beginner entry points — Week 1, 5 or 9 depending on your current base
• Excel + Google Sheets compatible

Built for beginners

The plan starts at approximately 4.7 hours per week and gradually builds toward a peak of around 14.4 hours. Recovery weeks are built into the progression, and most training is intentionally easy and sustainable.

Week 1 is best for most first-time full-distance athletes. If you already train consistently, the included guide helps you decide whether Week 5 or Week 9 is a better starting point.

Before you begin

For Week 1, you should ideally be able to swim approximately 500 m with rests, ride for around 60 minutes at an easy effort, and run/walk for around 30 minutes.

File format

You receive one downloadable .xlsx workbook. Open it in Microsoft Excel or import it into Google Sheets. The workbook contains only three simple tabs: START, PLAN and TRACKER.

Digital product: no physical item will be shipped.

This is a general training template for recreational adult athletes and is not individualized medical or coaching advice. Adjust training when illness, injury, unusual fatigue, heat or life circumstances require it.