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Runners' World Olympic distance triathlon 12 week plan.


Dara Wittenberg

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12 Weeks

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.

How it Works

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Track Your Progress

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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.

  • 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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