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


For more information about this plan, please DOWNLOAD the Description Document.

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 assumes your target race is either Saturday or Sunday. You can start the plan any Monday or set the plan to end on the Sunday of race weekend.
• This plan can be re-used in the future (change start or end date).

Sample Day 2
0:30:00
Swim

W/U:
200 any stroke, r15s
4 x 25 double entry drill (see embedded video), r15s
MAIN SET:
1 x 300 steady, r15s
2 x 200 steady, r15s
6 x 50 (25 fast / 25 easy) on 15s
C/D: 200
Total: 1,200

Sample Day 3
0:55:00

Z2. Include 8 x 30s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between)

Sample Day 4
0:34:59

Z2. Include 4 strides – quick fast accelerations (not a sprint) for 20s to get your muscles firing faster! Insert short walking "breaks" as needed into any of your runs but try to reduce the frequency and duration of walking breaks as you progress through the plan.

Sample Day 5
0:40:00
Swim

W/U:
100 any stroke, r15s
4 x 25 long arm doggy paddle (see embedded video), r15s
MAIN SET:
300 easy pull, r15s
Descending pyramid:
1 x 400, 300, 200, 100 steady, r20s
C/D: 100
Total: 1,600

Sample Day 6
1:00:00

Steady Z2

Sample Day 6
0:10:00
BRICK Run

Quickly transition to an easy run after biking.

Sample Day 7
0:34:59

Steady Z2. Insert short walking "breaks" as needed into any of your runs but try to reduce the frequency and duration of walking breaks as you progress through the plan.

Krista Schultz, MEd, CSCS
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ENDURANCEWORKS, LLC

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.