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12 week Olympic Distance Level 1 (Beginner) Plan


Andrew Dollar

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x3
—— ——
Run x3
2:07 hrs 1:30 hrs
Swim x2
1:27 hrs 1:00 hrs
Bike x2
2:30 hrs 2:00 hrs
Day Off x1
—— ——
Strength x1
0:18 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
2:07 hrs 1:30 hrs
1:27 hrs 1:00 hrs
2:30 hrs 2:00 hrs
Day Off
—— ——
0:18 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 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.

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