Olympic Distance triathlon: 12 week Improvers program
Steve LumleyAll plans by this Coach
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Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances. 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: firstname.lastname@example.org
This plan is targeted at an ‘improver’ triathlete, aiming to improve their time over the Olympic distance triathlon. It assumes a good fitness background in swim, bike and run, (with a reasonably even ability in the three disciplines) already having completed an Olympic 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 5 and 8 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, 3 bike sessions and 3 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|
|1:23 hrs||1:00 hrs|
|1:40 hrs||1:20 hrs|
|3:05 hrs||3:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:23 hrs||1:00 hrs|
||1:40 hrs||1:20 hrs|
||3:05 hrs||3:00 hrs|