Olympic Distance Triathlon: 12 week novice program
Steve LumleyAll plans by this Coach
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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.
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Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: email@example.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.”
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:08 hrs||0:45 hrs|
|1:28 hrs||1:20 hrs|
|2:28 hrs||3:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:08 hrs||0:45 hrs|
||1:28 hrs||1:20 hrs|
||2:28 hrs||3:00 hrs|