Olympic-Distance Triathlon Training Plan - Level 5

Average Weekly Training Hours 08:05
Training Load By Week
Average Weekly Training Hours 08:05
Training Load By Week

This training plan is designed to prepare you for a successful Olympic-Distance triathlon performance in 16 weeks. In a typical week there are 9 scheduled workouts: 3 swims, 3 rides, and 3 runs. In Weeks 2, 4, and 6, a 10-minute transition run follows Saturday’s bike ride. In Weeks, 8, 10, and 14, a bike-run brick workout replaces Saturday’s ride.

The base phase lasts 6 weeks and the build and peak phases last 5 weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final week is a taper week. An optional tune-up sprint triathlon is scheduled at the end of Week 12. If you can’t find a sprint triathlon to do at that time, or if you prefer not to do one then, just do the alternative brick workout instead.

In this plan the emphasis is on time efficiency within the 9-workouts-per-week framework, but the average workout is a little more challenging than in the Level 4 plan for those who are looking to improve on past performances. The plan begins with 4,400 yards of swimming, 3 hours and 15 minutes of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with 7,650 yards of swimming, 5 hours and 15 minutes of cycling, and 3 hours and 9 minutes of running in Week 15.

Sample Day 2
1:00:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:28:00
1280m

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Sample Day 3
0:35:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 4
1:00:00

WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 5
0:35:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 5
0:32:00
1463m

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Sample Day 5
0:02:00

MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.