12 Week Olympic Distance Level 3 (Advanced) Plan
Author
Andrew Dollar
All plans by this CoachLength
12 Weeks
Typical Week
3 Custom, 3 Bike, 5 Run, 3 Swim, 1 Strength
Longest Workout
1:00 hrs swim
2:00 hrs bike
1:30 hrs run
Plan Specs
triathlon olympic intermediate advanced
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Summary
This plan targets the advanced athlete looking to excel at the Olympic distance level. The athlete should possess plenty of racing experience and a fundamental understanding of zone/power/pace training.
The plan begins with over 9 hours of weekly training. Nearly each week consists of 3 swims, 3 bikes and 5 runs. The plan is built around strong, intense workouts so the athlete should bring a strong aerobic base into the program. The program peaks at 11.5 hours with the majority of that week dealing with race specific speed.
Stats
Sample Day 1
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
Warm Up: 300 easy Drill: 8x50’s, Odds: 25 fist drill/25 swim Evens: 25 finger tip drill/25 swim Main: 8x75’s as 50 easy, 25 build, 15" rest 2x200 moderate 4x50 as 25hard/25 easy, 20" rest Cool Down: 100
Sample Day 2
Nice, conversational level pace. Nothing hard, this should rejuvenate you a bit.
Sample Day 2
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 3
WU: 2 x 200, 300 pull, DS: 4 x 50 (25 drill/ 25 swim), 3 x 100 building speed from easy to hard by 25s. 20" rest MS: 1x1000 for time. Pace yourself. Don't go out too hard. CD: 300 easy pull
Sample Day 3
1 mile warmup with 4x15" strides 16 x 400m @ 10k pace. Rest 30-45" 1 mile cool down @ easy pace.
Sample Day 4
WU:
10' @ 65-75%
5' alternating 30" @ 95-100%, 30" @ 65-75%
5' @ 80%
MS:
4x6' @ 100-105% (2' Rest@ 55-60%)
CD:
5-10' @ 65%
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Try to push your last set a bit higher. Use the average of the four reps as your starting point for next week.