International (Olympic) Triathlon Training Plan (NOVICE, 10 Weeks, Saturday Race), Reusable

Average Weekly Training Hours 05:49
Training Load By Week
Average Weekly Training Hours 05:49
Training Load By Week

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 enduranceworks.com or email David directly at: david@enduranceworks.com.

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Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Saturday.

Sample Day 2
0:30:00
Swim

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 3
0:55:00
Bike

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 4
0:40:00
Run

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

Sample Day 5
0:40:00
Swim

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 6
1:30:00

Steady Z2

Sample Day 6
0:10:00
BRICK Run

Quickly transition to an easy run after biking.

Sample Day 7
0:49:59

Steady Z2

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
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.