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


Heather Casey, CSCS, USAT L2

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16 Weeks

Plan Description

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:34 hrs 1:10 hrs
Bike x2
2:25 hrs 2:00 hrs
Strength x2
0:28 hrs 0:20 hrs
Swim x2
1:46 hrs 1:00 hrs
Custom x1
0:01 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:34 hrs 1:10 hrs
2:25 hrs 2:00 hrs
0:28 hrs 0:20 hrs
1:46 hrs 1:00 hrs
0:01 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Heather Casey

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! #EnduranceElevated

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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