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Olympic Distance Triathlon: 12 week novice program

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Olympic Distance Triathlon: 12 week novice program

Author

Steve Lumley

All plans by this Coach
4.2 (5)

Length

12 Weeks

Plan Description

Designed by Steve Lumley (BTF L3 coach, MSc) . This plan draws on Steve’s 25+ years of triathlon racing and coaching experience. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.

As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:
http://www.stevelumleytriathlon.com/signup

Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com


This plan is targeted at a novice triathlete, aiming to complete the Olympic distance for the first time. It assumes a good fitness background in swim, bike and run, possibly already having completed a sprint distance triathlon. They should ideally have 6-8 weeks of preparation training under their belt prior to commencing the structured programme. Training plan volume is between 4 and 7 hours per week, and is organised on a 3 week macro-cycle; every 3rd week is a recovery week. The weekly schedule typically includes 2 swim sessions, 2 bike sessions and 2 run sessions. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.

“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”

(Keith Sanders)

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:09:00 00:45:00
Run x2
01:28:00 01:20:00
Bike x2
02:29:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
01:09:00 00:45:00
Run
01:28:00 01:20:00
Bike
02:29:00 03:00:00
Day Off
—— ——

Training Load By Week


Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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