Olympic Triathlon Training (12 Week Course)

Author

Jennifer Fritzsching-Rulon

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 1 Custom, 3 Run, 3 Bike, 2 Swim, 2 Strength

Longest Workout

1:00 hrs swim
1:25 hrs bike
0:55 hrs run

Plan Specs

triathlon olympic beginner intermediate

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Summary

This Olympic Distance Triathlon Course is designed for the athletes who have done a Sprint Triathlon, maybe even a couple and heck, maybe you have been a runner.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:29
Training Load By Week
Average Weekly Training Hours: 07:29
Average Weekly Breakdown

Jennifer Fritzsching-Rulon

JenRulon.com

My goal is to get the athlete to the finish line, injury free and with a smile. I will provide a training plan specific to your "A" race. I will be a coach, sometimes a cheerleader but I will also provide tough love if you are not getting the work in. Remember, you have to do this for YOU! No one else. If you are looking for a coach with NO BS, contact me.

Back to Plan Details

Sample Day 1

0:30:00
30' Swim

Biggest thing about swimming is to get in the water. I am a big advocate of doing drill work for at least 300 meters of swimming, to really get a sense of the water. If you are not sure about drill work, not to worry. Just get in the water and try to knock out 30 minutes of swimming.

Sample Day 2

0:45:00
40 - 45 min Bike

Bike Outside. Bike with a Spin Class. Bike on Trainer

Sample Day 2

0:30:00
Rulon Rules: Strength Training Prep Phase (Wk1/Dy1)

A. Warm UP As Needed B. WOD 2-3 Rounds For Time (No more than 15 minutes) 200 meter Run 25 Air Squats 15 Push Ups 5 Burpees C. Mobility - 10 minutes of working foam rolling, lacrosse ball. Here is what a burpee looks like: http://www.youtube.com/watch?v=7MGljX4bbps Here is what an air squat look likes: http://www.youtube.com/watch?v=xDdSZmWNYQI

Sample Day 3

0:25:00
20 - 30 min Run

The biggest rule with running is to not add more than 10% of your previous run. For example, you run 20 minutes on Monday, then you can run 22 - 23 minutes on Wednesday. Build off of each run through out your weeks.

Sample Day 3

0:30:00
30' Swim

Biggest thing about swimming is to get in the water. I am a big advocate of doing drill work for at least 300 meters of swimming, to really get a sense of the water. If you are not sure about drill work, not to worry. Just get in the water and try to knock out 30 minutes of swimming.

Sample Day 4

0:45:00
40 - 45 min Bike

Bike Outside. Bike with a Spin Class. Bike on Trainer

Sample Day 4

0:30:00
Rulon Rules: Strength Training Prep Phase (Wk1/Dy2)

A. Warm Up B. WOD 3 RFT 400 meter Run 25 Sit Ups 25 Air Squats C. Cooldown

Olympic Triathlon Training (12 Week Course)

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