Browse More Plans

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

Author

USA Triathlon and IRONMAN Certified Coach Justin Roeder

All plans by this Coach

Length

16 Weeks

Plan Description

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:08:00 01:00:00
Swim x2
01:09:00 01:00:00
Bike x2
01:39:00 02:00:00
Other x2
00:21:00 00:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:08:00 01:00:00
Swim
01:09:00 01:00:00
Bike
01:39:00 02:00:00
Other
00:21:00 00:10:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

IRONMAN Certified Coach Justin Roeder

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon Certified Coach

Ironman 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!


  • 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.

Still have questions about this plan?
$25.00 - Buy Now