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
7h 00m

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
4h 30m

T1 & T2

Swim 1000 yd

Brick B 60m R 30m

OFF

S 500yd B 30m

R 20m Gear Check

 RACE

 

 

Freestyle Swimmer Struggling to Breath

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