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Beginner friendly olympic tri plan 12 weeks + recovery week


Mark Peacock

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13 Weeks

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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.

Plan Description

Hi Folks ,
Are you nervous about taking the next step towards receiving structured training for an olympic tri ? Dont be, as i can help , this plan is going to help you organise your life and get fit to race . This plan is aimed at somebody with a base level of fitness , perhaps youve completed a sprint tri but with no structured training and you are looking to progress ?
We build the weekly hours trained starting at 3.5 and peaking at 5.5. Most weeks include two rest days and we step back in volume every fourth week to adapt, rest and see where we are at. There is a small strength and conditioning element to this plan as there should be in all but its very simple and you need no equipment for that , in fact you can do the s&c sessions anywhere. You will need a heart rate monitor and ideally know your heart rate zones 1-5 but if not I can help with that. There is also a kit checklist attached to a session pre race so hopefully you don't forget anything on race day. I am here to help with any queries regarding the plan and you can email me at
I have been competing in triathlons for ten years and coaching for 5 years., I am a qualified British Triathlon Federation Level 2 Diploma coach and ive also completed training for strength and conditioning and open water swimming via BTF. I am currently coaching both juniors and adults of various ages and abilities. I basically coach from beginner upwards so I am very aware of the amount of questions somebody new to the sport has . I am a big believer that there is no such thing as a stupid question and you shouldn't be afraid to ask either , triathlon is a very welcoming sport and we are here to help.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Swim x2
1:16 hrs 0:45 hrs
Strength x1
0:16 hrs 0:30 hrs
Brick x1
0:33 hrs 2:00 hrs
Bike x1
1:01 hrs 1:45 hrs
Run x1
0:35 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
1:16 hrs 0:45 hrs
0:16 hrs 0:30 hrs
0:33 hrs 2:00 hrs
1:01 hrs 1:45 hrs
0:35 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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