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


Gale Bernhardt

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12 Weeks

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Plan Description

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"

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
2:09 hrs 3:00 hrs
Swim x2
1:05 hrs 0:45 hrs
Run x2
0:57 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:09 hrs 3:00 hrs
1:05 hrs 0:45 hrs
0:57 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

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

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