International (Olympic) Triathlon Training Plan (NOVICE, 16 Weeks), Email Support + Reusable

Author

David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Bike, 3 Run

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:19 hrs run

Plan Specs

triathlon olympic beginner hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Our Plan. Your Courage & Commitment. Success!

enduranceworks training plans

Designed for the NOVICE triathlete, this 16-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.

david glover coaching certifications

Please note:
• This training plan starts any Monday and should be set to end on Sunday of race weekend.
• You can reuse this training plan for future races.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:16
Training Load By Week
Average Weekly Training Hours: 05:16
Average Weekly Breakdown

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® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

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 2

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 3

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 4

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 5

1:00:00

Steady Z2

Sample Day 6

0:30:00

Steady Z2

Sample Day 8

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

International (Olympic) Triathlon Training Plan (NOVICE, 16 Weeks), Email Support + Reusable

$97.00 - Buy Now