International (Olympic) Triathlon Training Plan (NOVICE, 16 Weeks, Sunday Race), Reusable

Average Weekly Training Hours 05:14
Training Load By Week
Average Weekly Training Hours 05:14
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

enduranceworks training plans

Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USA Triathlon certified coach David Glover, MS, CSCS, this plan will prepare you for any International or Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).

The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 8 hours (max) of training per week with Monday as the designated off day.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 50 meters or yards continuously
• Bike: 45 minutes
• Run: 30 minutes run or run/walk


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

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

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Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Sunday.

Sample Day 2
0:30:00
Swim

W/U:
100 easy CHOICE, r15s
2 x 100 side kicking drill, r15s

MAIN SET:
1 x 200 FR steady, r20s
2 x 100 FR DESC (get faster as you go), r15s
1 x 200 FR steady pull, r20s
4 x 50 FR (25 Fast, 25 Steady), r20s

C/D: 200 easy any stroke

Total: 1,300

You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 3
0:45:00
Bike

Moderate Z2 ride.

Include 4 x 30s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between)

See bike drill videos at: www.enduranceworks.net/resources

Sample Day 4
0:19:59
Run

Z2 run with 6x 15s strides in the beginning – quick fast accelerations (not a sprint) w/ 15s jog in between

Keep upper body and face relaxed.

Sample Day 5
0:45:00
Swim

W/U:
100 easy FR, r15s
2 x 100 float kick drill, r15s
100 side kicking drill, r15s

MAIN SET:
2 x 200 FR steady, r20s
2 x 150 FR start easy and finish fast, r20s
4 x 100 (25 fast / 75 easy), r20s

C/D: 200 easy CHOICE

Total: 1,600

You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 6
1:00:00

Steady Z2

Sample Day 7
0:30:00

Steady Z2

Sample Day 9
0:30:00
Swim

W/U:
100 FR easy pull, r20s
2 x 100 one arm drill, r15s

MAIN SET:
2 x 200 FR easy, r20s
4 x 50 FR (25 fast, 25 easy), r15s
2 x 100 FR steady, r20s

C/D: 100 easy CHOICE

Total: 1,200

You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.