12 Week Beginner Olympic Training Plan PDF
Download a PDF of this 12 Week Beginner Olympic Training plan by entering your email below. You can print this page as well, but it looks a lot nicer from the PDF!
This is the successful training plan that thousands of first time finishers have used for their first olympic triathlon. You may think I’m exaggerating…but over 15,000 people have downloaded this exact same plan!
You can receive a 1 page PDF of the plan right here, which is perfect for printing out where you can see it daily.
Or if you’d like the full 30 page First TIme Finishers Training Manual, you can navigate that page by clicking the title or by clicking here. [Link Coming Soon]
12 Week Training Plan Beginner – Olympic / International
| MON | TUES | WED | THU | FRI | SAT | SUN | |
|
Week 1 4h 00m |
OFF |
Swim 800 yd |
Bike 60m |
Run 30m |
Swim 1000 yd |
Bike 75m |
Run 40m |
|
Week 2 4h 25m |
OFF |
Swim 800 yd |
Bike 60m |
Run 30m |
Swim 1200 yd |
Bike 90m |
Run 45m |
|
Week 3 5h 00m |
OFF |
Swim 1000 yd |
Bike 60m |
Run 35m |
Swim 1400 yd |
Bike 105m |
Run 50m |
|
Week 4 3h 30m |
OFF |
Swim 800 yd |
Bike 45m |
Run 30m |
Swim 1000 yd |
Bike 75m |
Run 30m |
|
Week 5 5h 10m |
OFF |
Swim 1200 yd |
Bike 60m |
Run 40m |
Swim 1500 yd |
Bike 105m |
Run 50m |
|
Week 6 5h 45m |
OFF |
Swim 1200 yd |
Bike 75m |
Run 40m |
Swim 1700 yd |
Bike 120m |
Run 55m |
|
Week 7 6h 20m |
OFF |
Swim 1500 yd |
Brick B 60m R 15m |
Run 40m |
Swim 2000 yd |
Bike 135m |
Run 60m |
|
Week 8 5h 15m |
OFF |
Swim 1000 yd |
Brick B 75m R 15m |
Run 30m |
Swim 1200 yd |
Bike 105m |
Run 45m |
|
Week 9 6h 50m |
OFF |
Swim 1500 yd |
Brick B 75m R 15m |
Run 40m |
Swim 2000 yd |
Bike 135m |
Run 65m |
|
Week 10 |
T1 |
Swim 1800 yd |
Brick B 90m R 30m |
OFF |
Swim 2200 yd |
Bike 150m |
Run 75m |
|
Week 11 6h 00m |
T2 |
Swim 1500 yd |
Brick B 90m R 45m |
OFF |
Swim 1800 yd |
Bike 105m |
Run 45m |
|
Week 12 |
T1 & T2 |
Swim 1000 yd |
Brick B 60m R 30m |
OFF |
S 500yd B 30m |
R 20m Gear Check |
RACE |
