Beginner Triathlete Olympic (1500m swim, 40k bike, 10k run). 16 week program + reusable.
USA Triathlon and IRONMAN Certified Coach Justin RoederAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:07 hrs||1:00 hrs|
|1:08 hrs||1:00 hrs|
|1:39 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:07 hrs||1:00 hrs|
||1:08 hrs||1:00 hrs|
||1:39 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: