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International (Olympic) Triathlon Training Plan (NOVICE, 10 Weeks), Email Support + Reusable


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

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10 Weeks

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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 or email David directly at:

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:53 hrs 1:19 hrs
Bike x2
2:26 hrs 2:00 hrs
Swim x2
1:34 hrs 1:00 hrs
Day Off x1
—— ——
Other x1
0:01 hrs 0:19 hrs
Workouts Per Week Weekly Average Longest Workout
1:53 hrs 1:19 hrs
2:26 hrs 2:00 hrs
1:34 hrs 1:00 hrs
Day Off
—— ——
0:01 hrs 0:19 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

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