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Beginner -Base 12 week Olympic Distance Triathlon training plan


Tony Dodds

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12 Weeks

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Plan Description

Designed by Olympic Triathlete from New Zealand, Tony Dodds.
Tony has raced for 13 years as a professional Triathlete, now coaching for 5 years fro Novice, Amatuer and elite Triathletes around the world.

This program is targeted at novice athletes who have done some training in swimming,biking and running, and may have done a sprint Triathlon before. You should ideally have done a few weeks of training before this.

There are full swimming programs and full descriptions in the program.
You will be doing a 4 week cycle as 3 build and 1 recovery week.

This is a base program. For a lead up to a race check out our other 12 week build up to your next race. Or email me at for a more personal and in depth training program, or see prices at:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
4,008m 3,000m
Day Off x2
—— ——
Run x2
1:56 hrs 1:30 hrs
Bike x2
2:45 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
4,008m 3,000m
Day Off
—— ——
1:56 hrs 1:30 hrs
2:45 hrs 2:30 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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