12 week Olympic Distance Level 1 (Beginner) Plan

Average Weekly Training Hours 06:23
Training Load By Week
Average Weekly Training Hours 06:23
Training Load By Week

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.

Sample Day 2
0:35:00
1372m
Base #A1-1.5k

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

Sample Day 2
0:30:00
Easy Run

30 minutes nice and steady.

Sample Day 3
0:45:00
Mid-week Ride

45' @ z2, endurance pace.

Sample Day 4
0:20:00
Core Workout #1

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

Sample Day 4
0:45:00
1372m
Tech # 1a - 1.5k

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

Sample Day 5
0:30:00
Easy Run

30 minutes nice and steady.

Sample Day 6
1:15:00
Long Ride

75' @ z2, endurance

Andrew Dollar
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FTP Coaching

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.