Beginner 16 week Olympic Distance Triathlon

Average Weekly Training Hours 05:27
Training Load By Week
Average Weekly Training Hours 05:27
Training Load By Week

This plan is built for athletes with a limited background in triathlon training (0-1 years). Athletes should be reasonably fit and able to run/walk 20 minutes, ride 30-40 minutes, and know how to swim. The plan uses perceived effort (RPE) and HR for effort guidelines. The first 4 weeks are under 5 hours per week training in order to adjust to the regular exercise schedule. The volume builds to a bigges week of 8.5 hours. Recovery weeks/periods are included as is basic strength training.

Sample Day 2
0:20:00
457m

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

(a 50 is 2 lengths of a 25 yard pool).

Sample Day 3
0:20:00
1.5mi
20min easy

run 15 to 20 minutes easy, walk breaks as needed. A good starting routine is jog 2 minutes, walk 1 minute. You can adjust depending on your current fitness.

Sample Day 4
0:20:00
4mi

Ride 20-30 minutes easy. Could be on a spin bike or road bike.

Sample Day 4
0:40:00
AA description - V2

WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance

Sample Day 5
0:20:00
457m

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

Sample Day 6
0:25:00
2.25mi
20min easy

run/walk 20-30 minutes easy, walk breaks as needed

Sample Day 7
0:40:00
7mi

Ride 30-45 minutes easy. Could be on a spin bike or road bike.

Marty Gaal, CSCS
|
1971

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.