Olympic-Distance Triathlon - 12 Weeks to Finishing (3-6 hrs/wk)

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Run, 2 Bike

Longest Workout

0:45 hrs swim
2:00 hrs bike
1:15 hrs run

Plan Specs

triathlon olympic beginner masters hr based

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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Summary

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 a strong desire to finish an Olympic-distance triathlon (and perhaps your physical health and readiness as confirmed by your physician), 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 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 30+ years of coaching experience, the plan is written in simple language and easy to follow. Tips are offered each day to help you progress toward your goal.

(Note that this plan does not include expected workout TSS and does not use the "workout builder" format. TSS, however, is still calculated on completion of every workout. Those plans with "NEW" in the title include both expected TSS and use the workout builder feature.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:15
Training Load By Week
Average Weekly Training Hours: 04:15
Average Weekly Breakdown

Joe Friel

Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info go to his blog at www.jfrielsblog.com.

Back to Plan Details

Sample Day 1

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 2

0:19:59
Custom.

Run 4 minutes at an easy-moderate effort and then walk 1 minute. Repeat this for 20 minutes.

Sample Day 3

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 4

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 5

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 6

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 8

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.

Olympic-Distance Triathlon - 12 Weeks to Finishing (3-6 hrs/wk)

$89.00 - Buy Now