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
Typical Week
1 Day Off, 1 Other, 2 Swim, 2 Bike, 3 Run
Longest Workout
1:00 hrs swim
2:00 hrs bike
1:19 hrs run
Plan Specs
triathlon olympic beginner hr based
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Summary
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
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