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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.
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

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

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

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

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

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

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 

 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 

 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

 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)

 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

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!!!

Sponsors


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