International (Olympic) Triathlon Training Plan (NOVICE, 10 Weeks, Sunday Race), Reusable

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

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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 5 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: 100 meters or yards continuously
• Bike: 60 minutes
• Run: 40 minutes

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

Questions? Please visit us on the web at or email David directly at:

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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

200 easy CHOICE, r15s
4 x 25 double entry drill, r15s

1 x 300 FR steady, r15s
6 x 50 FR (25 fast / 25 easy), r15s
2 x 200 FR Build (start easy and finish fast), r20s

C/D: 200

Total: 1,200

You can find all the swim drill videos here:

Sample Day 3


Include 8 x 45s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between)

See bike drill videos at:

Sample Day 4

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

Sample Day 5

100 easy CHOICE, r15s
4 x 25 long arm doggy paddle drill , r15s

300 FR steady pull, r15s

Descending pyramid (each gets faster):
1 x 400, 300, 200, 100 FR steady, r20s

C/D: 100 easy non-FR

Total: 1,600

You can find all the swim drill videos here:

Sample Day 6

Steady Z2

Sample Day 6

Quickly transition to an easy run after biking.

Sample Day 7

Steady Z2

David Glover, MSE, MS, CSCS

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.