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Intermediate 12 week Race plan for Olympic Distance

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Intermediate 12 week Race plan for Olympic Distance


Tony Dodds

All plans by this Coach


12 Weeks

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:06:00 00:30:00
Run x2
01:55:00 01:15:00
Bike x2
02:51:00 02:00:00
Day Off x1
—— ——
Strength x1
00:17:00 00:21:00
Workouts Per Week Weekly Average Longest Workout
00:06:00 00:30:00
01:55:00 01:15:00
02:51:00 02:00:00
Day Off
—— ——
00:17:00 00:21:00

Training Load By Week

This plan works best with the following fitness devices:

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.

I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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