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

enduranceworks training plans

Congratulations for taking on the challenge of an Olympic-distance Triathlon!

Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS, this plan will prepare you for any International/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.

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 or email David directly at:

david glover coaching certifications

Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.

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 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.