Browse More Plans

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

All plans by this Coach
No Ratings


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!

enduranceworks training plans

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:

david glover coaching certifications

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.


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

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

Sample Day 1


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 2



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 3


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

Sample Day 4


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 5


Steady Z2

Sample Day 5


Quickly transition to an easy run after biking.

Sample Day 6


Steady Z2

$67.00 - Buy Now