10 Week Olympic Distance Triathlon
Author
Scott Foland
All plans by this CoachLength
10 Weeks
Typical Week
2 Swim, 1 Bike, 1 Day Off, 2 Run, 2 Strength, 1 Brick
Longest Workout
1:00 hrs swim
2:20 hrs bike
1:10 hrs run
Plan Specs
triathlon olympic beginner intermediate masters
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Summary
10 Week Sprint/Olympic Distance Triathlon Training - Beginner. It will encompass 5-6 Days of training, with Swimming, Biking, Running, Strength and Core Exercises.
Stats
Sample Day 1
Run:
30min easy aerobic wear HR on this one – keep it very easy except for strides at the end: 4x20sec builds to fast pace with 40sec recovery
Sample Day 2
1500 yards at a local pool or master swim program
Sample Day 3
On personal bike or stationary bike: 40 min. easy spinning using a cadence of 90+
Sample Day 6
Run/Bike/Run:
15 min run as; o 10 minute warm up o 5-minute strong race pace effort
30-minute bike as; o 10 minutes strong race pace effort o 10 minutes smooth o 10 minutes strong race pace effort
15-minute run as; o 5-minute strong race pace effort o 10-minute cool down
Sample Day 7
2000 yards without limited breaks.
Focus on long smooth swim strokes. If need feel free to put a pull buoy between legs. This assist you in getting the legs in proper position.
Sample Day 69
Open Water Swim - if course is open
Sample Day 69
Check out the course with bike set up to be race-ready. Attack 2-3 short hills on this ride. Otherwise, keep it very easy. Stay off of legs afterwards and make sure everything on bike is tight and race-ready.