XTERRA “First Time Finisher”
An accelerated three-month training plan

Designed by: Steel City Endurance coach, Suzanne Atkinson.
Specific Questions? Please leave a comment on this post and I’ll answer it as soon as I can. 

Who this three month XTerra Training plan will help most

This plan is for the first time, first or second year multisport athlete who is in good health and can handle a beginning volume of 2:30 per week. If you follow this training plan, you should have no trouble finishing your first XTERRA.

Suggested workout durations are based on conservative “First Time Finisher” times, and the overall plan includes a “rest” week every 4th week. Keep all workouts easy at a pace that you could hold a conversation and try to do your weekend long rides and runs on the trails.

You’re responsible for your own self-care and health

By downloading and following this plan, you agree to the waiver and release of liability stating that you are in good physical health and have received a doctor’s clearance for participation in endurance sports training if applicable.

How fast will this make me? 

This is a basic plan designed to build endurance in the novice triathlete in their 1st or 2nd year of the sport. Workout durations are based on projected “First Time Finisher” times. If you are able to complete this plan while remaining injury free, you should be successful in completing your first XTERRA.

Mon Tues Wed Thur Fri Sat Sun
Wk 1
2h 30min
OFF Swim 400 yards Bike 30:00 Run 20:00 Swim 500 yards Bike 50:00 Run 25:00
Wk 2
2h 50m
OFF Swim 500 yards Bike 40:00 Run 20:00 Swim 600 yards Bike 55:00 Run 30:00
Wk 3
3h 05m
OFF Swim 600 yards Bike 45:00 Run 25:00 Swim 700 yards Bike 60:00 Run 35:00
Wk 4
2h 10m
OFF Swim 400 yards Bike 30:00 Run 15:00 Swim 500 yards Bike 45:00 Run 20:00
Wk 5
3h 10m
OFF Swim 600 yards Bike 50:00 Run 20:00 Swim 800 yards Bike 70:00 Run 40:00
Wk 6 OFF Swim 700 yards Bike 60:00 Run 25:00 Swim 900 yards Bike 80:00 Run 45:00
Wk 7 OFF Swim 800 yards Brick Day
Bike 70:00
Run 10:00
Run 30:00 Swim 1000 yards Bike 90:00 Run 50:00
Wk 8
2h 25m
OFF Swim 600 yards Brick Day
Bike 30:00
Run 10:00
Run 20:00 Swim 600 yards Bike 50:00 Run 25:00
Wk 9
4h 15m
OFF Swim 800 yards Brick Day
Bike 60:00
Run 10:00
Run 30:00 Swim 1100 yards Bike 100:00 Run 55:00
Wk 10
4h 25m
Swim 900 yards Brick Day
Bike 70:00
Run 35:00
OFF Swim 1200 yards Bike 120:00 Run 60:00
Wk 11
5h 10m
Swim 750 Brick Day
Bike 65:00
Run 30:00
OFF Swim 900 yards Bike 90:00 Run 45:00
Wk 12
2h 55m
Swim 500 Brick Day
Bike 35:00
Run 25:00
Swim 250
Bike 30:00
Run 10:00
Gear Check


SuzTICoachNY Suzanne Atkinson is a certified USA Triathlon and USA Cycling Coach who started Steel City Endurance last year (www.steelcityendurance.com) She competes in Sprint and Olympic Distance Triathlons with her most notable competition being the 2006 Escape from Alcatraz Triathlon. She also gives fitness lectures to the Explorers Club of Pittsburgh Mountaineering School, is an Emergency Medicine physician, and a former Outward Bound Instructor in Montana and Minnesota.