12 week Olympic Distance Level 1 (Beginner) Plan
Author: Andrew Dollar
Length: 12 Weeks
Tags: triathlon, olympic
Typical Week: 3 Custom, 1 Day Off, 2 Swim, 3 Run, 2 Bike, 1 Strength
Longest Workout:
1:00 hrs swim
2:00 hrs bike
1:30 hrs run
Author: Andrew Dollar
Length: 12 Weeks
Tags: triathlon, olympic
Typical Week: 3 Custom, 1 Day Off, 2 Swim, 3 Run, 2 Bike, 1 Strength
Longest Workout:
1:00 hrs swim
2:00 hrs bike
1:30 hrs run
12 week Olympic Distance Level 1 (Beginner) Plan
This is a 12 week Olympic Distance Plan aimed for beginners or novice triathletes. The plan incorporates two swims, two bikes and at least three runs each week. The long ride begins at one hour and builds to two hours. The long run starts at 45 minutes and builds to 90 minutes. The overwhelming majority of the training is performed at an easy pace with a few workouts designed around tempo efforts. The plan utilizes an off day each and every Monday so that the athlete may recover and prepare for the week ahead.
Warm Up: 200 easy Drill: 8x50’s, Odds: 25 fist drill/25 swim Evens: 25 finger tip drill/25 swim Main: 4x75’s on easy, 15" rest 200 moderate 4x50 as 25hard/25 easy, 20" rest Cool Down: 100
30 minutes nice and steady.
45' @ z2, endurance pace.
Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks
WU: 300E, MS : 3x100 as 50 Buoy/ 50 swim. (20" RI) Drop the buoy in the middle and focus on hip rotation & body alignment. 200 easy. Think about what is different 3 x 100 as drill/swim/drill/swim (20" RI) Focus on implementing the drill 200 easy CD: 200 easy
30 minutes nice and steady.
75' @ z2, endurance
I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.