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Runners' World Olympic distance triathlon 12 week plan.


Dara Wittenberg

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12 Weeks

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Plan Description

This plan is for the experienced runner who wants to train for their first Olympic distance triathlon (1500m swim, 40k bike, 10k run). You are already comfortable swimming for around 30 minutes, you can ride for about an hour, and are comfortable running for an hour.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
1:55 hrs 1:35 hrs
Swim x2
0:11 hrs 0:40 hrs
Run x2
1:10 hrs 1:00 hrs
Day Off x1
—— ——
Brick x1
0:32 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:55 hrs 1:35 hrs
0:11 hrs 0:40 hrs
1:10 hrs 1:00 hrs
Day Off
—— ——
0:32 hrs 2:00 hrs

Training Load By Week

Dara Wittenberg


Detailed, personalized plans and advice on training, racing, and improving your performance. We will dial in training and racing intensities using power, HR, RPE, and cadence. We will utilize mental skills training to make you pro- level tough and ready to handle anything race day can throw at you, and we will use drills to improve form in all three disciplines.
$400/ month and tailored around your goals, abilities, and lifestyle.

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