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OLYMPIC Distance Triathlon Training Program - Beginner and Masters - 20 week Sunday Race

Author

Mark Terry

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Length

20 Weeks

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Plan Description

PURPOSE: This is a beginner level Olympic Distance training plan intended for use by the age group triathlete. Training time ranges from 7 hours up to 11 hours of weekly training.

Purchase of this plan includes:
✔ Triathlon Training Manual
✔ email access to a USAT certified coach

The goal is to gradually build fitness while building confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike and run. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing, included in this plan.

With the busy age group athlete in mind, weekday workouts have light volume of 1 to 2.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested.

By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete an Olympic distance event (1500 meter swim, 40 K bike, and 10 K run).

I want to wish you luck with your training and racing this season and thank you for using this training plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
2:33 hrs 1:45 hrs
Strengthx2
0:46 hrs 0:30 hrs
Swimx2
1:56 hrs 1:00 hrs
Bikex2
3:18 hrs 2:30 hrs
Day Offx1
—— ——
Brickx1
—— ——
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:33 hrs 1:45 hrs
Strength
0:46 hrs 0:30 hrs
Swim
1:56 hrs 1:00 hrs
Bike
3:18 hrs 2:30 hrs
Day Off
—— ——
Brick
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, Personal Trainer, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner, Intermediate, and Masters.