Olympic - 12 Weeks to Your First Tri (3-6 hrs/wk).

Average Weekly Training Hours 04:12
Training Load By Week
Average Weekly Training Hours 04:12
Training Load By Week

This beginner-friendly, 12-week training plan is for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon. Start this plan 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles). Based on Joe Friel's 25 years of coaching experience, the plan is written in simple language and easy to follow.

Sample Day 2
0:15:00
Custom.

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Sample Day 3
0:20:00
Custom.

Run 4 minutes at an easy-moderate effort and then walk 1 minute. Repeat this for 20 minutes. Go to www.trainingbible.com and click on "About" and then "Free Resources" to see an example of good running technique. Notice that he is NOT landing on his heels or his toes. His foot is flat at footstrike.

Sample Day 4
0:40:00
Custom.

Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.

Sample Day 5
0:15:00
Custom.

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Sample Day 6
0:30:00
Custom.

Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.

Sample Day 7
1:00:00
Easy Ride.

Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.

Sample Day 9
0:15:00
Custom.

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.