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12 week Olympic Distance Level 1 (Beginner) Plan

Author

Andrew Dollar

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No Ratings

Length

12 Weeks

Plan Specs

triathlon olympic beginner

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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.

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Customx3	——	——
Runx3	2:07 hrs	1:30 hrs
Swimx2	1:27 hrs	1:00 hrs
Bikex2	2:30 hrs	2:00 hrs
Day Offx1	——	——
Strengthx1	0:18 hrs	0:20 hrs

	Weekly Average	Longest Workout
Custom	——	——
Run	2:07 hrs	1:30 hrs
Swim	1:27 hrs	1:00 hrs
Bike	2:30 hrs	2:00 hrs
Day Off	——	——
Strength	0:18 hrs	0:20 hrs

Training Load By Week

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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