Olympic Triathlon Plan for Women (NOVICE, 10 Weeks), Starts Any Time

Average Weekly Training Hours 05:46
Training Load By Week
Average Weekly Training Hours 05:46
Training Load By Week

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“It's never too late to be what you might have been.” - George Elliot

Especially designed for the NOVICE female age group triathletes with full time jobs and other commitments, this 10-week structured and periodized plan designed by USAT-certified coach Krista Schultz, MEd, CSCS will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run). This plan includes scientifically designed workouts formulated from over 12 years of practical coaching and racing experience.

The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide.

Athletes should be able to complete the following workouts prior to beginning the plan:
• Swim: 100 meters or yards continuously
• Bike: 60 minutes
• Run or Run/Walk: 40 minutes

Questions? Please visit us on the web at enduranceworks.com or email our team directly at: info@enduranceworks.com.

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Please note: This plan can be re-used in the future (change start or end date).

Sample Day 2
Swim #2

100 easy free, r15s
2 x 100 side kicking drill (see embedded video), r15s
4 x 25 balance drill, r15s
2 x 200 easy, r20s
2 x 150 steady, r20s
4 x 100 (25 fast / 75 easy), r20s
C/D: 200 any stroke
Total: 1,600

Sample Day 3

Z2. Include 8 x 30s single leg drill each leg (alternate legs so total of 16). Focus on keeping heels flat.

Sample Day 4

Z2. Include 6 strides – quick fast accelerations (not a sprint) for 20s to get your muscles firing faster!

Sample Day 5
Swim #7

200 easy pull, r20s
2 x 50 zipper drill (see embedded video), r15s
4 x 300 steady, r30s
4 x 100 (25 fast, 25 easy), r20s
C/D: 100
Total: 2,000

Sample Day 6

Steady Z2

Sample Day 6

Quickly transition to an easy run after biking.

Sample Day 7

Steady Z2

Krista Schultz, MEd, CSCS

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.