Browse More Plans

TBC/ Olympic Distance Build-Peak-Race Period (Beginner) 3-6 hrs/wk )


Training Bible Coaching

No Ratings


12 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.

Plan Description

This beginner-friendly, 12-week training plan is for the first- or second-year triathlete who is entered in an Olympic-distance Triathlon. Start this plan about 12 weeks before your race. Other than health confirmed by your physician and a strong desire to finish the race, there are no prerequisites for starting this training plan. The weekly training progresses gradually from 3 to about 6 hours per week usually including 2 swims, 2 bikes and 2 runs. After following this plan for a minimum of 12 weeks, on race day you will be able to swim 1500 meters, bike 40 kilometers (25 miles), and run 10km (6.2 miles). Based on Joe Friel's 25 years of coaching experience, the plan is written in simple language and easy to follow.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:46 hrs 0:45 hrs
1:12 hrs 1:15 hrs
2:09 hrs 2:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:46 hrs 0:45 hrs
1:12 hrs 1:15 hrs
2:09 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week