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Olympic 5150® Triathlon | 12 week plan | Swim, Bike, Run, S&C | HR & RPE | Coach Email Support BTF

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Your Olympic Distance Triathlon Plan

This plan is designed to take you through the 12 weeks leading up to your IRONMAN® 5150® 0r Olympic Distance race (1500m Swim, 40km Bike and 10km run).

This plan is based around an open water swim, undulating bike and beachfront run course and the sessions are tailored for this.

Welcome to your training plan!

Your journey starts here and I will be there to guide you to the finish line of your IRONMAN® 5150 or Olympic distance Race.

The plan includes bike, run, swim transition, nutrition and strength & conditioning sessions and guides. Some of the sessions will be in the session window and some will be downloadable PDF documents that you can download and take to the gym or wherever you train.

The plan includes:

- Heart Rate and RPE session targets
- Session videos and PDF session plan downloads
- Strength and Conditioning session to help you avoid injury
- Stretching and Meditation to get you to the finish line in the best shape
- Email access to your coach

I have set Wednesday as your rest day so you can recover mid-week.

A pre-requisite would be that you can swim at least 800m continuously, you can cycle for 60 mins and run for 45 mins. You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional at your training venue.

The training sessions can be completed in a number of locations. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. I have given options for pool and open water swimming. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

The intensity of the training in this programme is to be executed using RPE and/or Heart Rate (HR) Zones, this allows you to work to your limits with specific barriers.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach and Tutor. She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.

Good luck with your training and IRONMAN® 5150 or Olympic Distance event!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:28:00 00:55:00
Other x2
00:10:00 00:10:00
Swim x2
2,543m 1,750m
Strength x2
01:01:00 00:30:00
Bike x2
01:41:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:28:00 00:55:00
00:10:00 00:10:00
2,543m 1,750m
01:01:00 00:30:00
01:41:00 01:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España.

I will help you meet your goals.

Training plans for all distances for novice, experienced & masters athletes. All training plans include training guide, email access to coach & resources including demonstration videos & nutrition advice.
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