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Olympic 8 wk plan - Novice, mature, low fitness starting point athletes - reusable


Peta Woodland

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8 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

8 week plan perfect for athletes doing their first Olympic distance. It's also great for those coming back from a lower level of fitness or mature athletes.

This program is designed to be sustainable around work & children etc. Energise coaching provides easily achievable, sustainable training programs.

Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, followed by a 1 week taper. There is provision in the program for those that prefer a walk/run strategy.

There are instructions under the work outs to help with terminology and exercise descriptions.

Email with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.

This plan is intended for athletes who have a goal to finish their first olympic event, mature athletes or those who are coming from a lower level of fitness. They should be able to swim/run/cycle for 30-45 minutes

Equipment required;
bike trainer
HR monitor/watch
pull bouy, swim paddles, fins

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:48 hrs 1:00 hrs
Swim x2
2:06 hrs 1:00 hrs
Bike x2
2:19 hrs 2:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:48 hrs 1:00 hrs
2:06 hrs 1:00 hrs
2:19 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

$40.00 - Buy Now