Macca's 140.6 - Beginner Plan

Overview

If you are a beginner and are planning to do your first full distance race, this plan is for you! 

Here you will learn and practice all skills necessary to tackle the distance while building fitness in a healthy way. This plan is designed for people with commitments (family, job, etc) that limit their time to train. Starts at 6 hours per week building slowly with only 3 weeks of 12 plus hours.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's/Decreasing 50's ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike swim: Speed-Technique 1 run: Long Endurance + Strength swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Long Endurance Ride

run: 1h 55 m
swim: 1h 33 m
ride: 2h 55 m
Total: 6h 23 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's/Decreasing 50's ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike swim: Speed-Technique 2 run: Long Endurance + Strength swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Endurance

run: 1h 55 m
swim: 1h 42 m
ride: 2h 56 m
Total: 6h 33 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (30's) swim: Swim Endurance Increasing 100's/Decreasing 50's (2) ride: Bike Strength (for Brick Effort) run: Bike Strength Run Off the Bike swim: Speed-Technique 2 run: Long Endurance + Strength (3) swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Endurance

run: 2h 10 m
swim: 2h 4 m
ride: 2h 56 m
Total: 7h 10 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Accordion swim: Swim Endurance Increasing 100's/Decreasing 50's (2) ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 10-10-10 swim: Speed-Technique 2 run: Long Endurance + Strength (3) swim: Recovery 25-100 Build ride: Bike Big Ring Effort ride: Long Endurance Ride

run: 2h 30 m
swim: 2h 4 m
ride: 2h 55 m
Total: 7h 29 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (45's) swim: Swim Endurance 50's and 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 15 Build swim: Speed-Technique 3 run: Long Endurance + Strength (3) swim: Recovery 30x50's ride: Power-Ups - 8 Min Efforts ride: Long Endurance Ride

run: 2h 15 m
swim: 2h 19 m
ride: 3h 20 m
Total: 7h 54 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Accordion swim: Swim Endurance 50's and 100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 15 Build swim: Speed-Technique 3 run: Long Endurance + Strength (3) swim: Recovery 30x50's ride: Power-Ups - 8 Min Efforts ride: Long Endurance (2)

run: 2h 30 m
swim: 2h 19 m
ride: 4h 5 m
Total: 8h 54 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x60's) swim: Swim Endurance 50/100/150 ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 15 Build swim: Speed-Technique 4 run: Long Endurance + Strength (3) swim: Recovery 30x50's ride: Power-Ups - 8 Min Efforts ride: Long Endurance (2)

run: 2h 15 m
swim: 2h 19 m
ride: 4h 5 m
Total: 8h 39 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x60's) swim: Swim Endurance 50/100/150 ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 15 Build swim: Speed-Technique 4 run: Long Endurance + Strength (3) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Long Endurance Ride

run: 2h 15 m
swim: 2h 19 m
ride: 2h 55 m
Total: 7h 29 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25's-150-100-50) run: Long Endurance + Strength (2) swim: Swim Race Effort ride: MVO2 4 x 10 Mins ride: Long Endurance Ride

run: 3h 20 m
swim: 2h 15 m
ride: 3h 20 m
Total: 8h 55 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25's-150-100-50) run: Long Endurance + Strength (2) swim: Swim Race Effort ride: MVO2 5 x 10 Mins ride: Long Endurance (3)

run: 3h 20 m
swim: 2h 15 m
ride: 4h 30 m
Total: 10h 5 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25's-150-100-50) run: Long Steady Distance swim: Swim Race Effort ride: MVO2 5 x 10 Mins ride: Long Endurance (3)

run: 4h 30 m
swim: 2h 15 m
ride: 4h 30 m
Total: 11h 15 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25's-150-100-50) run: Long Steady Distance swim: Swim Race Effort ride: MVO2 5 x 10 Mins ride: Long Endurance Ride

run: 4h 30 m
swim: 2h 15 m
ride: 3h 30 m
Total: 10h 15 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25-100-50-200) run: Long Steady Distance swim: Open Water Foundation ride: Bike Strength/Endurance (15 Min Efforts) ride: Long Endurance (3) run: Easy Run OTB

run: 4h 50 m
swim: 2h 33 m
ride: 4h 55 m
Total: 12h 18 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25-100-50-200) run: Long Steady Distance swim: Open Water Foundation ride: Bike Strength/Endurance (15 Min Efforts) ride: Long Endurance (3) run: Easy Run OTB

run: 4h 50 m
swim: 2h 33 m
ride: 4h 55 m
Total: 12h 18 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (20x60's) swim: Swim Endurance 30x100's ride: Bike Strength (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Speed-Technique (25-100-50-200) run: Long Endurance + Strength (3) swim: Swim Endurance Taper 100/200/300 ride: Long Endurance (2) run: Transition Run OTB

run: 3h 42 m
swim: 2h 23 m
ride: 2h 55 m
Total: 9h 0 m

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: 40-Min Taper Run swim: Swim Endurance Taper 100's ride: Bike Strength Taper (for Brick Effort) run: Bike Strength / Run OTB 20-20-20 swim: Swim Endurance Taper 100/200 ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

run: 1h 40 m
swim: 1h 16 m
ride: 1h 25 m
Total: 4h 21 m

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Related Plans