Olympic Triathlon Training Plan with Injury Prevention & Core - 16 Weeks Beginner

Average Weekly Training Hours 06:21
Training Load By Week
Average Weekly Training Hours 06:21
Training Load By Week

USAT Level II Coach Heather Casey designed this 16 week training plan as an action plan to peak at the right time for your Olympic distance triathlon this season. The plan is intended for the intermediate level athlete.

Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 1
0:45:00
30TSS
45 min z1 recovery ride!

45 min zone 1 easy spin. focus on a high cadence (between 80-100 rpm)

Sample Day 2
0:30:00
25TSS
30 min Recovery Run (4 to 1 Galloway Method run / walk)

30 min recovery run. nice easy run and try to stay relaxed. Stay in zone 2 - 1 so the effort should be easy. Take a 1 min walk break after every 4 min of running!

Sample Day 3
0:35:00
1189m
35TSS
1300: 100 aerobic + 25's fast

- 5 x 100 @easy aerobic pace (rest :15sec between) RPE 5
- 4 x 25's FAST! @1:00 (this means swim and recover in the 1 min interval) RPE 8
- 5 x 100 @easy aerobic pace (rest :10sec between) RPE 5-6
- 4 x 25's FAST! @1:00 RPE 8-9
- 100 cool down RPE 4

Sample Day 4
0:45:00
55TSS
1 Hour (3 x 2 min Z4, RPE 7)

Warm-up: 
- 10 min easy spin (zone 1-2) RPE 4-5
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Main set:
- 3 x 2 min zone 4, RPE 7 on 8 min zone 2 recovery, RPE 5
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Cool-down: 
- 5 min easy spin (zone 1) RPE 4

Sample Day 6
0:45:00
50TSS
45 min aerobic ride

45 min aerobic ride. Keep this ride very easy, this whole ride should be conversational paced. When you are finished with the ride i want you to transition into your running shoes within 5 min.

Sample Day 6
0:15:00
20TSS
15 min run off the bike

15 min run or power walk off the bike. If you run i want you to take a 1 min walk break after every 4 min of running.

Sample Day 8
0:50:00
1554m
50TSS
1700: 50s fast

Warm up: 
- 300 free
- 200 pull
- 100 kick
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Main set:
- 5 x 100 aerobic pull with buoy @ Base +:10 RPE 6
- 5 x 50 @Base (just make the interval) RPE 7
- 2:00 min rest
- 5 x 50 @Base -:05 (just make the interval) RPE 8
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Cool down: 100 free or back

Heather Casey
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Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!