International (Olympic) Triathlon Training Plan (NOVICE, 10 Weeks), Email Support + Reusable
Author
David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
All plans by this CoachLength
10 Weeks
Refund Policy
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?Plan Description
Our Plan. Your Courage & Commitment. Success!
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 enduranceworks.com or email David directly at: david@enduranceworks.com.
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:53 hrs | 1:19 hrs |
|
|
1:34 hrs | 1:00 hrs |
|
|
2:26 hrs | 2:00 hrs |
|
|
—— | —— |
|
|
0:01 hrs | 0:19 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:53 hrs | 1:19 hrs | |
|
|
1:34 hrs | 1:00 hrs | |
|
|
2:26 hrs | 2:00 hrs | |
|
|
—— | —— | |
|
|
0:01 hrs | 0:19 hrs |
Training Load By Week
Sample Day 1
W/U:
200 easy CHOICE, r15s
4 x 25 double entry drill, r15s
MAIN SET:
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:
http://www.enduranceworks.net/resources/swim-drill-videos
Sample Day 2
Z2.
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: www.enduranceworks.net/resources
Sample Day 3
Z2 run with 6x 15s strides in the beginning – quick fast accelerations (not a sprint) w/ 15s jog in between
Sample Day 4
W/U:
100 easy CHOICE, r15s
4 x 25 long arm doggy paddle drill , r15s
MAIN SET:
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:
http://www.enduranceworks.net/resources/swim-drill-videos
Sample Day 5
Steady Z2
Sample Day 5
Quickly transition to an easy run after biking.
Sample Day 6
Steady Z2