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

Average Weekly Training Hours 05:13
Training Load By Week
Average Weekly Training Hours 05:13
Training Load By Week

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.

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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 Saturday.

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

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

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