Olympic, Beginner, 12 weeks, by HR (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Training Hours 05:41
Training Load By Week
Average Weekly Training Hours 05:41
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Training Peaks Level 2 Certified Coach
  • Proven success with first-time and beginner Olympic-distance triathletes
  • Proven success with time improvement for experienced Olympic-distance athletes

Length: This 12 week program is a Beginner Plan for Olympic-distance athletes. (It’s great for first-timers!) The plan averages 5 hours 40 minutes per week and has a max week of 7 hours 45 minutes. A typical week has 2 swims, 2 bikes, 2 runs, and 2 strength sessions.

Requirements: You should have a good base of an average of 3-4 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 1300 yards/meters
  • Bike at least 1 hour
  • Run at least 45 minutes

You will build to:
  • 1800 yards/meters of swimming
  • 2 hours of cycling
  • 1 hours 10 minutes of running

Your day off is Monday, your long ride (or long brick) is Saturday, and your long run is Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays beginning with week 3. One race simulation day is included in week 8. During the training plan, there is periodic testing to assess your fitness and adjust your training zones.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Alison and learn how we get it done for our athletes: www.D3Multisport.com

Sample Day 2
0:25:00
1000m
Intro End #1 by RPE

2 sets 3x50

Sample Day 3
0:55:00
68.9TSS
Bike Benchmark Workout

Find a flat course with no stoplights/stop signs and few turns, or complete indoors on your trainer.

Sample Day 4
0:35:00
39.5TSS
Endurance Run

Run over a flat to rolling course at your base pace / Zone 1-2.

Sample Day 5
0:35:00
1300m
Intro End #5 by RPE

3x100, 4x75

Sample Day 6
0:50:00
45TSS
Endurance Bike by HR

Zone 1-2 over a flat to rolling course.

Sample Day 7
0:45:00
57.3TSS
Benchmark Run Workout

Find a mostly flat course with no stop signs/stop lights - or go to your local track. Warm up for 10'. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note the distance covered over the full 30', and your average HR for the final 20'. Cool down for 10 minutes.

Sample Day 9
0:30:00
Bodyweight Strength Training

WU: 5-10 min of easy, non-impact cardio

Mobility exercises:
1. Ankle mobility - 15 reps each side: five to the outside (small toe), five straight, and five driving the knee in past the big toe.
2. Leg swings - ten reps each side
3. Split squats - ten reps each side
4. Lateral squats - ten reps each side
5. Rotational (diagonal) squats - ten reps each side
6. Wall slides - 15 reps
7. Monster walks with band - 15 reps each side

Strength exercises:
1. Push ups - 2 sets of 10
2. Back extensions - 2 sets of 10
3. Squats - 2 sets of 10
4. Walking lunges - 2 sets of 10 each side
5. Step ups - 2 sets of 10 each side
6. Single leg dead lifts - 2 sets of 10 each side

Core:
Variety of planks (pick 2-3, see link below)

CD: 5 min on foam roller attending to key muscles: glutes, hamstrings, calves, quads, hip flexors, adductors

Alison Freeman
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D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Certified and TrainingPeaks Level 2 Certified Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.