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Olympic Distance Triathlon - 16 Week Plan, Saturday Race - Starts Any Time by Craig Zelent

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Olympic Distance Triathlon - 16 Week Plan, Saturday Race - Starts Any Time by Craig Zelent


Craig Zelent

All plans by this Coach


16 Weeks

Plan Description

This is a training plan that will provide you with a solid foundation for a great racing experience. This is a very specific training plan for the 16 weeks leading up to and including your race.

This plan is perfect for the 1st time Olympic distance triathlon competitor. This is also ideal for those who want to train by feel as heart rate and power tools are not utilized. This is very practical for those who have real lives - 1 day per week is always scheduled as an off day from training.

I used the Ironman Lake Placid plan written by Craig. It worked so well for me as it gave me visibility of the long term plan and required progression yet also walked me through the volume and intensity steps needed to have the strength, endurance and mental toughness to compete so strongly on race day. I actually found it to be of significantly more value than some prior 1:1 coaching I had had as it focused on progressive development and highly targeted training for my specific race. Most importantly for me was the value of the plan; my development as a function of the money spent, and given the expertise I received was undeniable. Here Craig not only developed a highly effective training plan but also made himself available to me by email and even phone ahead of the race. I can't recommend Craig's training plans enough. If you are serious about triathlon and want to achieve your goals at Iron distance racing then look no further. - Darren H.

I will always be grateful to Craig Zelent for his wonderful IM Lake Tahoe training plan. Craig not only provides a great program (swim, bike, run), but includes strength, recovery workouts and nutrition plans which makes the Ironman training more feasible, diverse, successful and fun. The 20 week program leading up to the race is great for people like me who work full time. His extra week of recovery workouts for the week after the race is very helpful, as well. I highly recommend his programs to other triathletes.

His program is oriented to have a great racing experience and show results. Craig encourages athletes to approach him (by phone or e-mail) to answer any specific questions or ways to modify the program. He is always eager to help identify and execute the routine on a weekly basis to guarantee becoming an Ironman. He wants other people to succeed and meet their racing goals. I got a PR thanks to his program and knowledgeable advice. - Claudia F.

I've used Craig's Oceanside 70.3 plan more than once and it is my 70.3 PR race. I love the flexibility in Training Peaks and seeing the entire race plan in one place so I can shift schedules around my other events. It is a great baseline plan that one can easily add or subtract or shift workouts around to fit a worker's schedule. I highly recommend this easily downloadable plan for anyone. LS

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:34:00 00:55:00
Run x3
01:47:00 01:08:00
Bike x3
03:34:00 02:40:00
Strength x2
01:00:00 00:50:00
Day Off x1
00:11:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
01:34:00 00:55:00
01:47:00 01:08:00
03:34:00 02:40:00
01:00:00 00:50:00
Day Off
00:11:00 00:10:00

Training Load By Week

This plan works best with the following fitness devices:

Craig Zelent

Craig Zelent

Triathlon: Olympic distance, Ironman 70.3 and Full Ironman.

Running: Marathon and Half Marathon distance.

Craig has raced in 300+ triathlons (34 World Championships) and 34 marathons (17 Boston finishes).

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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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