Olympic Triathlon Plan for Beginners - 12 weeks

Average Weekly Training Hours 06:02
Training Load By Week
Average Weekly Training Hours 06:02
Training Load By Week

A training plan designed for those athletes who have 6-10 hours per week to train. The plan assumes you have some fitness and are looking to step up to an Olympic Distance Triathlon having done a Sprint in the past. No need for expensive equipment - this plan has been written to enable anyone to be able to complete it. The sessions have been written so you can complete them on your own. Swim sessions provided are written to help you enhance your technique and your performance too. The drills used are demonstrated through the F4L Triathlon Coaching website: www.f4lcoaching.com Cycling sessions can be done on the turbo trainer or on the road - although getting outside is the preferred option at this level. The plan is aimed at completing an Olympic Distance Triathlon - hence the nature of the sessions.

Sample Day 2
1:00:00
2500m
PSRT1

WARM UP:
500m - 75m F/C / 25m Choice
10x 50m - 25m 3L / 3R + 25m Swim (10sec)
5x 200m - 15 sec rest
1, 3 & 5 - PULL
2 & 4 - SWIM
5x 100m - EASY
25m 3L / 3R + 25m FISTS + 50m Swim - 10sec

Sample Day 3
0:30:00
RUN - EASY LOOSENER

30min EASY run - just enjoy it!

Sample Day 4
0:30:00
TURBO - INTERVALS

10min warm up - 5x 30sec MAX SUSTAINABLE efforts with 90sec spin recovery - 10min cooldown

Sample Day 5
1:00:00
2500m
PSRT2

Warm Up (continuous):
400m – Easy swim (every 4th Length Drill)
300m Easy swim (25m Back; 25m Breast; 50m F/c)
200m – Easy swim (25m Catch Up Drill; 25m 3L / 3R Arm Drill; 50m F/c swim)
100m – Stroke count
Main Set:
2x 400m – (200m steady / 200m Very Fast = quick time overall) with 1min rest after each
Straight into:
2x 200m – (100m Very Fast / 100m Very Easy = slow time overall) with 30sec rest
Cooldown:
300m easy swim alt F/c and something else.

Sample Day 6
0:30:00
RUN - EASY LOOSENER

30min EASY run - just enjoy it!

Sample Day 7
1:00:00
15.53mi
BIKE - AEROBIC ENDURANCE SESSION

1 hour ride at steady endurance pace
JUST RIDE and ENJOY the scenery

Sample Day 8
1:00:00
2400m
PSRT3

Warm Up: 500m – Easy swim (every 4th Length B/crawl) 10x 50m – 25m drill (FNT) 25m swim (stroke count) off 15secs rest (FNT = Finger Nail Trail) Main Set: 4x 100m – Stroke Count 1st / 3rd length off 15secs rest 2x 200m – Swim off 30secs rest 4x 100m – F/c swim off off 15secs rest Cooldown: 200m easy swim alt F/c and something else.

Paul Jones
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F4L Triathlon Coaching

I have been coaching Triathlon for 15 years. Based near Perth, Western Australia I manage a Triathlon Squad and am driven by enabling athletes to achieve their sporting goals. I deliver weekly training programs and on-line coaching for athletes of all abilities - from development age-grouper to elite professional.

I work with every athlete individually to tailor a program that suits their needs and goals and the coaching environment we provide goes well beyond swim, bike and run training.