Beginner Triathlete Olympic (1500m swim, 40k bike, 10k run). 16 week program + reusable.

Average Weekly Training Hours 04:25
Training Load By Week
Average Weekly Training Hours 04:25
Training Load By Week

Overview: This is the perfect plan for anyone that wants to successfully complete their first Olympic distance triathlon. Athletes who can follow and complete this training plan should feel confident going into their first Olympic distance triathlon. This plan follows a 2 week build, 1 week taper routine. In addition, athletes are encouraged to take 1 day off for rest per week.

Upon completion of this training plan an athlete will be able to swim of 1500 meters, bike 40 kilometers, and run 6.2 miles.

Please note this is the minimum that is recommended to do before completing your first olympic triathlon. If you find yourself with more energy and time available to train, I would recommend you add either durations to your swims or bikes, but avoid running extra mileage. Swimming and biking are non-weight bearing activities whereas running more increases the likelihood of overuse injuries for beginners. adding more run volume, but you can always add more walking or other physical activities throughout the week.

Sample Day 2
0:20:00
4 x 4-5 minute zone 1 swim

Warm up:
4 x 25 yard freestyle with 30 sec rest

Main workout:
4 x 4 -5 minute zone 1 with 1-2 minute rest at the wall

Sample Day 3
0:20:00
20 minute zone 1 run

Warm up:
Dynamic Drills followed by 5 minute walk

Main Workout:
20 minute zone 1 run

Cool down:
5 minute walk

Sample Day 4
0:30:00
30 minute zone 1

Warm up:
5 minute easy spinning to warm up the muscles

Main workout:
25 minute zone 1 (easy) ride with cadence (rpm) @ 85-95

Sample Day 5
0:20:00
20 minute zone 1 run

Warm up:
5 minute easy walk to warm up the muscles

Main workout:
20 minute zone 1 (easy) run

Cool down:
5 minute walk to flush the legs out

Sample Day 6
0:20:00
5-6 x 200 yard zone 1 swim

Warm up:
4 x 25 yard freestyle swimming with 30-60 seconds recovery

Main workout:
6 x 200 yard zone 2 freestyle with 30 seconds rest

Sample Day 7
0:30:00
30 minute zone 1

Warm up:
5 minute easy spinning to warm up the muscles

Main workout:
25 minute zone 1 (easy) ride with cadence (rpm) @ 85-95

Sample Day 10
0:25:00
25 minute zone 1-2

25 minute zone 1-2

Warm up:
Dynamic Drills followed by 5 minute walk

Main Workout:
25 minute zone 1 run

Cool down:
5 minute walk

Justin Roeder, USAT Level 1 Coach
|
Roeder Multisport: Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!