Why should I choose a TTH triathlon training plan?

Detailed session plans
Structured workouts that can be exported to your device and followed in real time
Structured, periodised training that builds through the season to your race date
Analyse your workout data in Training Peaks after your session
Coaching support from experienced TTH Coaches through our coaching consultations
Training Zones to help you train at the correct intensity - avoid unnecessary injury, undertraining and overtraining

What can I expect from a TTH triathlon training plan?

All of our training plans are created by highly experienced British Triathlon coaches.
View and review all sessions on your phone using the TrainingPeaks app.
Sessions delivered straight to your inbox each day (if you have a Premium TrainingPeaks account).
Training Peaks integration for online viewing and analysis.
Swim, bike and run sessions all built around your ability in that individual discipline.
Detailed explanations of how to do each session and the reason for doing it.

Choose your plan

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Multi-Sport Training Plans:

Single-Discipline Plans

Running

Swimming

Other Plans

Other

Free Taster Plans

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Featured

Swimming

Swimming – 1.6km Training Plan

Swimming

20 weeks

Sessions per week: 3 Swims

Average weekly volume: 2-3 hours

Swimming

Swimming – 1.9km Training Plan

Swimming

24 weeks

Sessions per week: 3 Swims

Average weekly volume: 3 hours

Swimming

Swimming – 2.5km Training Plan

Swimming

24 weeks

Sessions per week: 3-4 Swims

Average weekly volume: 3.5 hours

Swimming

Swimming – 3.8km Training Plan

Swimming

32 weeks

Sessions per week: 3 Swims

Average weekly volume: 3 hours

Swimming

Swimming – 5km Training Plan

Swimming

32 weeks

Sessions per week: 4 Swims

Average weekly volume: 4 hours

Swimming

Swimming – 10km Training Plan

Swimming

29 weeks

Sessions per week: 4-6 Swims

Average weekly volume: 6.75 hours

Swimming

Running

Running – 10km Training Plan

Running

16 weeks

Sessions per week: 4 runs, 1 strength

Average weekly volume: 3.5 hours

Running

Running – Half Marathon Training Plan

Running

20 weeks

Sessions per week: 4 runs, 1 strength

Average weekly volume: 4 hours

Running

Aqua-Bike

Aqua-Bike Sprint Distance Training Plan

Aqua-Bike

20 weeks

Sessions per week: 3 Swims, 2 bikes

Average weekly volume: 5.1 hours

Aqua-Bike

Aqua-Bike Standard Distance Training Plan

Aqua-Bike

20 weeks

Sessions per week: 2-3 Swims, 2-3 bikes

Average weekly volume: 5.1hours

Aqua-Bike

Aqua-Bike Middle-Distance Training Plan

Aqua-Bike

24 weeks

Sessions per week: 2-3 Swims, 2-3 bikes

Average weekly volume: 6.6 hours

Aqua-Bike

Aqua-Bike Long Course Training Plan

Aqua-Bike

32 weeks

Sessions per week: 2-3 Swims, 2-3 bikes

Average weekly volume: 8 hours

Aqua-Bike

Duathlon

Duathlon Sprint Distance Training Plan

Duathlon

12 weeks

Sessions per week: 2 bikes, 3 Runs

Average weekly volume: 4.25 hours

Duathlon

Duathlon Standard Distance Training Plan

Duathlon

20 weeks

Sessions per week: 2-3 bikes, 3 Runs

Average weekly volume: 4.8 hours

Duathlon

Duathlon Middle Distance Training Plan

Duathlon

24 weeks

Sessions per week: 3 bikes, 3-4 Runs

Average weekly volume: 6.5 hours

Duathlon

Duathlon Long Course Training Plan

Duathlon

32 weeks

Sessions per week: 3 bikes, 3-4 Runs

Average weekly volume: 8.75 hours

Duathlon

Aquathlon

Aquathlon Long Course Training Plan

Aquathlon

32 weeks

Sessions per week: 3 runs, 3 swims

Average weekly volume: 5.5 hours

Aquathlon

Aquathlon Middle Distance Training Plan

Aquathlon

24 weeks

Sessions per week: 2 runs, 2 swims

Average weekly volume: 4.8 hours

Aquathlon

Aquathlon Sprint Training Plan

Aquathlon

12 weeks

Sessions per week: 3 runs, 3 swims

Average weekly volume: 4.5 hours

Aquathlon

Aquathlon Standard Distance Training Plan

Aquathlon

20 weeks

Sessions per week: 2-3 runs, 2 swims

Average weekly volume: 4.3 hours

Aquathlon

Running

Running – Marathon Training Plan (24 weeks)

Running

24 weeks

Sessions per week: 4 runs, 1 strength

Average weekly volume: 5 hours

Running

Marathon Training Plan (20 weeks)

Running

20 weeks

Sessions per week: 4 runs, 1 strength

Average weekly volume: 5 hours

Running

Triathlon

Triathlon – Super Sprint Training Plan

Triathlon

12 weeks

Sessions per week: 2 run, 2 swim, 2 bike

Average weekly volume: 4.5 hours

Triathlon

Triathlon – Sprint Training Plan

Triathlon

12 weeks

Sessions per week: 3 run, 3 swim, 2 bike

Average weekly volume: 7.25 hours

Triathlon

Triathlon – Olympic or Standard Distance Training Plan

Triathlon

20 weeks

Sessions per week: 3 run, 3 swim, 3 bike

Average weekly volume: 9.3 hours

Triathlon

Triathlon – IRONMAN 70.3 or Middle Distance Training Plan

Triathlon

24 weeks

Sessions per week: 3 run, 3 swim, 3 bike

Average weekly volume: 10.5 hours

Triathlon

Triathlon – IRONMAN (140.6) or Long CourSe Training Plan

Triathlon

32 weeks

Sessions per week: 4 run, 3 swim, 3 bike

Average weekly volume: 15 hours

Triathlon

Triathlon, Other

Winter Pre-Season Training Plan

Triathlon, Other

8 weeks

Sessions per week: 4 run, 3 swim, 2 bike, 3 strength

Average weekly volume: 10 hours

Triathlon, Other

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want to speak to a coach?

Are you willing or just wanting to achieve something?

Endurance athletes are often caught up in their next dream. Whether trying to win an age group, qualify for a championship, or simply complete their first race, these goals ignite their passion and drive. At the beginning, when their motivation is high, training seems effortless – of course, the athlete wants to complete their goal, and they tell everyone what they want to achieve. However, there is a subtle yet significant difference between wanting to achieve these goals and being willing to do what it takes to get there.

Are you coachable?

This article explores the concept of coachability and how mindset, vulnerability, and self-talk play vital roles in an athlete's development. It discusses the differences between fixed and growth mindsets and explains why openness to feedback and embracing vulnerability are crucial for success.

What happens if my period comes when I am racing?

Every woman knows that their period has an inconvenient habit of showing up when it is least wanted. Training can be adapted to suit the menstrual cycle but race day can’t be changed. In this blog Coach Denise looks at how athletes can manage to race around their periods.

Indoor or Outdoor Cycling – Which is the best for training?

Recently, indoor training technology has transformed how endurance athletes approach their cycling training. Meanwhile, traditional outdoor riding offers unique physiological and psychological benefits that no virtual platform can fully replicate.

Unlocking the Secrets to a Stronger Run Off the Bike in Triathlons

Triathletes often start coaching with us encountering the same common hurdle: they struggle to run efficiently off the bike. Many athletes approach coaching services with the singular aim of improving their running speed. However, as coaches, we recognise that the nuances of transitioning from cycling to running extend far beyond simply running faster. It’s essential to address the finer details that affect performance in the latter stages of a triathlon. Coach Philip explores how to improve your run off the bike.

The Long Road to the Start Line – Preparing for a 3,000-Mile Row

In December 2026, I’ll set off from the Canary Islands with my teammates Martin Mead and Scott Dingle, both fellow airline captains, as part of our team, Coastal Commanders. Together, we’ll row 3,000 miles across the Atlantic in the World’s Toughest Row—a challenge that demands far more than just physical endurance.

This is no ordinary race. It takes three years of solid planning and preparation just to get to the start line. We’ll face sleep deprivation, relentless waves, blistering heat, and total isolation, rowing in shifts, non-stop, with no support and no safety net. Our goal? To complete this challenge in under 40 days.

I want to, but don’t think I’ll ever do a triathlon

If you are excited and intrigued by the idea of doing a triathlon, but think it is just for the super fit, think again. In this blog Coach Denise takes a look at the whole sport of triathlon and may just change your mind.

Why coaches should adapt training for all ability levels

Many endurance athletes grapple with the challenges of self-directed training. While some may believe that coaching is reserved for elite competitors and athletes, personalised coaching can significantly enhance performance for athletes of all levels. In this article, coach Philip explores why all coaches should personalise coaching approaches to the athlete and how this goes far beyond a standalone training plan.

Open water swimming: From dipping to swimming

Open water swimming has grown in recent years, after many people discovered it when swimming pools were closed during lockdown. From this start, a growing group of swimmers are looking to take their regular open water dips to the next level. This may be in improving swimming ability, looking to participate in longer swims or wanting to compete against other swimmers in races. In this blog Coach Denise looks at how you can move effectively from swimming for fun to becoming an accomplished, confident swimmer.

What do I need to race well in a winter duathlon or triathlon?

Every multisport event has its own logistics challenges, but racing in the cold can add a whole new level of complexity. As the nights draw in, Coach Denise examines the specific demands of winter racing and ensures that all the bases are covered.

Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Race

In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.

What Makes Tri Training Harder's Athlete Network Special?

In this article, we explore Tri Training Harder’s community-driven approach and how building a supportive and inclusive athlete network fosters success. Featuring stories from Tri Training Harder community members, the article highlights how collaboration and shared knowledge positively impact athletes, emphasising the value of a collective, inclusive environment for athletes of all levels.

Why should you Integrate Physiotherapy and Nutrition into Endurance Training

This article explores the science behind endurance training, focusing on the crucial roles of physiotherapy and nutrition. With insights from Tri Training Harder’s expert partners, including physiotherapists and nutritionists, we highlight how their expertise is integrated into training plans to enhance athlete performance and prevent injury, underscoring the importance of a well-rounded approach to endurance training.

What is The Power of Holistic Endurance Coaching?

This article delves into the power of holistic coaching, emphasising our comprehensive approach that goes beyond just a training plan. By incorporating mental, physical, and emotional support, this coaching strategy has helped athletes thrive. Testimonials from current athletes highlight the significant benefits of this well-rounded methodology, reinforcing the importance of a holistic approach to coaching.

Why should I choose a TTH triathlon training plan?

What can I expect from a TTH triathlon training plan?

Filter by Event

Multi-Sport Training Plans:

Single-Discipline Plans

Other Plans

Choose Your Plan

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