Beginner Olympic Triathlon Training Plan
This plan is designed for the beginner of the olympic distance triathlon. It is a twelve week plan that starts you off at a level that offers a good rebuilding point for someone who has completed a Sprint Distance Triathlon. Your goal is to comfortably compete in an Olympic Distance Triathlon consisting of approximately 1,500 meters(0.9 mile) of swimming, 40 Kilometers (24.8 miles) of cycling, and 10 Kilometers (6.2 miles) of running or walking. Challenge yourself to train through the designated time without stopping, but know your limits and don't get discouraged if you must rest. You will succeed and we will help.
Scheduling note: If you are in the club swim class on Wednesday/Friday switch the Tuesday/Thursday workouts with the Wednesday/Friday workouts.
Scheduling note: If you are in the club swim class on Wednesday/Friday switch the Tuesday/Thursday workouts with the Wednesday/Friday workouts.
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Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minuetes Strength Training 30 Minute Swim Off 45 Minute Run 2 hour Bike |
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Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minutes of Strength Training 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minuetes of Strength Training 30 Minute Swim Off 45 Minute Run 2 hour Bike |
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Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
Off 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minuetes of Strength Training 30 Minute Bike+45 Minute Run Off 45 Swim 1 Hour Bike+ 15 Minute Run |
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Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minutes of Strength Training 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minuetes of Strength Training 30 Minute Swim+ 20-30 Minute Run Off 45 Minute Swim+1 Hour Run 2.5- 3 Hour Bike |
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Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minutes of Strength Training 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minuetes of Strength Training 30 Minute Swim+ 20-30 Minute Run Off 45 Minute Swim+1 hour 15 Minute Run 2.5- 3 Hour Bike |
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Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
Off 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minuetes of Strength Training 30 Minute Bike+45 Minute Run Off 45 Minute Swim 1.5 Hour Bike+30 Minute Run |
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Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minute Strength Training 30 Minute Swim+30 Minute Run 1 hour bike 30 Minute Swim+20-30 Minute Run Off 45 Minute Swim+60-75 Minute Run 2.5-3 hour Bike |
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Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minute Strength Training 30 Minute Swim+30 Minute Run 1 hour bike 30 Minute Swim+20-30 Minute Run Off 45 Minute Swim+ 60-75 Minute Run 2.5-3 hour Bike |
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Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
Off 30 Minute Swim+30 Minute Run 30 Minute Bike+30 Minute Swim 30 Minute Bike+45 Minute Run Off 45 Minute Swim 1.5 hour Bike+30 Minute Run |
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Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minute Strength Training 30 Minute Swim 1 hour Bike 30 Minute Swim+20-30 Minute Run Off 45 Minute Swim+2 Hour Bike+45 Minute Run 1 Hour Bike (very easy) |
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Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Bike+ 30 Minute Strength Training OR Day off 30 Minute Swim 45 Minute Bike 30 Minute Swim+20-30 Minute Run Off 45 Minute Swim+45 Minute Run 1.5 Hour Bike |
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Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
The Plan
30 Minute Run 30 Minute Swim 30 minute Bike+10 Minute Run 30 Minute Swim Off 30 Minute Bike (mostly easy) RACE DAY!!! |
