Triathlon Training

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.

The primary goal of this training plan is to prepare you to have consistency within your training.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.

This programme is 4 weeks long (start any time) workouts start at about ~30min during the week with workouts on the weekend starting at the 60min mark. Over the 4 weeks, these workouts build in duration to 60 minutes in the week, with longer sessions on the weekend.

Each week contains 2x swims, 2x bike rides, 2x runs, and a flexibility session. Although not necessary, I recommend using a GPS watch (such as a Garmin) for running and a power meter (whether on the bike or a smart trainer) for cycling.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

Further details can be found here:

Questions? Please visit us on the web at or email me directly at:

Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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