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10 week Olympic Plan for Beginners/Intermediates


Alissa Anderson

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10 Weeks

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Plan Description

This ten-week olympic plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 2 to 3 runs per week. The weekly volume ranges from 5 to 9 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Monday is the rest day as this plan is written and the 4th and 7th weeks are rest weeks.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
2:39 hrs 2:40 hrs
Swim x2
1:43 hrs 1:00 hrs
Run x2
1:41 hrs 1:19 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:39 hrs 2:40 hrs
1:43 hrs 1:00 hrs
1:41 hrs 1:19 hrs
Day Off
—— ——

Training Load By Week

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

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