12 Week Olympic Distance Level 2 (Intermediate) Plan

Average Weekly Training Hours 07:49
Training Load By Week
Average Weekly Training Hours 07:49
Training Load By Week

This plan is designed for an experience triathlete wanting to improve upon their Olympic distance times. The athlete should have experience at the Olympic distance level, understand effort/pacing and possess defined training zones. The plan starts with 4000y a week of swimming and builds to 5500 with high intensity swimming involved. The athlete will cycle 2x a week ranging from V02 intervals to longer specific workouts. Long rides will range from 1.5-2.5 hours. The athlete will run 4-5x a week and peak at nearly 4 hours in the final weeks. Given that it is an intermediate plan, plenty of recovery is provide. The plan calls for a rest day every two weeks and revolves around 2 recovery weeks at week 4 & 8.

Sample Day 1
0:01:00
Set Your Intentions

Write down (here or on a piece of paper) one thing you can do this week to reach each of your goals.
Example: If my goals are to PR at my next race, lose 10 pounds in 3 months, and learn more about nutrition, I might write down the following for this week:
hit 100% of my workouts
log my food daily
read 3 articles on nutrition or read one book

Sample Day 1
0:50:00
1829m
Tech # 2a - 2.0k

WU: 300E, DS: 6 x 50 as drill/swim MS: 4 x 25 Hard on :15 rest 200 steady 2x100 as 50 Buoy/ 50 swim. (20" RI) Buoy position is in between the thighs. 2 x 100 as 50 buoy/50 swim (20" RI) Buoy position is between the knees 2 x 100 as 50 buoy/50 swim (20" RI) Buoy position is between your ankles 200 easy. 2 x 100 as 25drill/75swim (20" RI) CD: 100 easy

Sample Day 1
0:30:00
Easy Run - 30

Conversational, easy run.

Sample Day 2
0:35:00
Strides Build 1

20' of running building to a steady z2 effort 5 x 30" of threshold (CV, z4) running with 30" easy z1 recovery 10' easy, z2 cool down

Sample Day 3
0:50:00
Anaerobic Intervals, 20x30"

10' @ 70% 5' alternating 20" @ 95-100%, 40" @ 65-75% 5' @ 80% MS: 20x30" @ 115-120% (30" Rest@ 65%) 5' @ 75-80% CD: 5-10' @ 65%

Sample Day 4
0:40:00
Easy Run - 40

Conversational, easy run.

Sample Day 4
0:20:00
Core Workout #1

Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.