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Intermediate 12 week Race plan for Olympic Distance


Tony Dodds

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12 Weeks

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Plan Description

Over the years I have seen successful and failed programs. The most successful programs are usually the most boring ones! Do not over complicate it! Keep the repetitiveness and consistency up, you may not see it in the first few weeks, but keep at it and you will see by the end!

Hold yourself accountable, and get to work.

This program is designed to help you reach your goal by the time you hit that race in 12 weeks time. Don't get carried away on the first week. Have faith in this program.

To do this program you should have completed a sprint or Olympic distance Triathlon before (Or if you haven't, are very confident in your abilities).

There are Core/Strength programs most weeks (Only short) specific to running, swimming programs (if you are not a strong swimmer, don't worry, just do as much as you can).

Go out there and enjoy the process!

If you want a more individual program after, and want to get more in depth about progression, then email me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
0:06 hrs 0:30 hrs
Run x2
1:55 hrs 1:15 hrs
Bike x2
2:50 hrs 2:00 hrs
Day Off x1
—— ——
Strength x1
0:17 hrs 0:21 hrs
Workouts Per Week Weekly Average Longest Workout
0:06 hrs 0:30 hrs
1:55 hrs 1:15 hrs
2:50 hrs 2:00 hrs
Day Off
—— ——
0:17 hrs 0:21 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, 1 Olympics, 2 Commonwealth Games. Coaching even during that time from ITU short distance athletes to Ironman and Kona Participants.

I My philosophy is that one programme doesn't suit all, if you work a 40-60 hour week you can not train like a professional Athlete, so we have to adjust so that you can get a balance of Training, Family, Work, and social time and don't feel like you can't do one of them. In life it is all about balance.

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