Lake Meridian Olympic Beginner/Intermediate Plan, 10-week

Average Weekly Training Hours 06:34
Training Load By Week
Average Weekly Training Hours 06:34
Training Load By Week

This simple to follow ten-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train.The plan prescribes 2 swims, 3 bikes, and 3 runs per week. Friday is the rest day and the 4th and 7th weeks are rest weeks. This plan is customized for the Lake Meridain Olympic Triathlon. If you are doing the race in August, we suggest that you attend Raise the Bar's Open Water Training Sessions on Wednesday nights at 6:30pm at Lake Meridian. More information at: https://www.weraisethebar.com/training.html

Sample Day 1
0:49:59
Endurance Swim, 14 x 50

RTB coached swim or
1500 yards including a main set of:
14 x 50 yards at a comfortable pace (zone 2), rest 15 - 30 sec. between 50's

Sample Day 2
0:34:59
Speed Skills, Pick-ups

10 minute jogging warm-up, stretch
Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries
Cool-down jog 10 min.

Sample Day 2
0:30:00
Endurance/Recovery

Easy (zone 1) spinning indoors, or out on a flat to gently rolling course. Keep it easy!

Sample Day 3
0:50:00
Endurance Swim, 6 x 100, 8 x 50

RTB coached swim or
1500 yards including a main set of:
6 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals); 8 x 50 yards at a moderate pace (10 sec. RI)

Sample Day 4
0:40:00
Speed Skills, Accelerations

Ride for 40 minutes on a flat course or indoor trainer at a comfortable pace (zone 2) with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).

Sample Day 6
0:45:00
Endurance Run

3-4 miles easy to moderate pace (zones 1-3). Rolling terrain is best. Keep time spent in zone 3 to a minimum this week.

Sample Day 7
1:19:59
Endurance Brick, 1:20:00

Bike at a comfortable pace for 50 min. Then hold pace at moderate for 10 min. Try to get in 13-15 miles. Then immediately transition to an easy 20 min. run.