Triathlon: Olympic Triathlon Race Plan, Beginner: 2.75 to 7.0 hrs/wk

Average Weekly Training Hours 04:11
Training Load By Week
Average Weekly Training Hours 04:11
Training Load By Week

While it's nice to make your triathlon debut at a sprint-distance event, it's not always convenient or possible. For example, a nearby town or city might host a great Olympic-distance race and the date of the event fits nicely into your busy calendar. Although the event sounds like a lot of fun you wonder, ""Do I have the time to train for that event? Can I really complete an Olympic-distance race or am I fooling myself?"

It doesn’t take as much time to train for an Olympic-distance event as you might think. With a solid training plan, you can successfully complete the event.

This 12-Week training plan is for beginning triathletes looking to comfortably complete their first Olympic distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running.) The athlete using this program can currently swim 50 meters without stopping and ride an indoor or outdoor bike for 30 to 60 minutes. There are currently two options included within this plan for the running portion – a run description and a description for a combination of running and walking. Please refer to the Plan Preview to see more details. Notice that Week 1 of the training plan is 2:45 total training.

The largest week of training volume is approximately 7:00. This volume of training can easily fit into the busiest of schedules.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Originally appeared in “Triathlete Magazine"

Sample Day 1
0:30:00

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Sample Day 2
0:20:00

Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.

Sample Day 3
0:15:00

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zone 1.

Sample Day 4
0:20:00

Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.

Sample Day 6
1:00:00

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 7
0:20:00

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.

Sample Day 8
0:45:00

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Gale Bernhardt
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Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com