Olympic Distance Triathlon Training Plan – Download PDF

As you already know, I’ve helped thousands of triathletes train for their very first Olympic Distance Triathlon.  the 12 Week Triathlon Training plan available on this page has helped thousands of beginner triathletes like you.

You can either scroll down and see the basic plan on this page, or download the full color PDF that you can print out and post in your home.     In addition, if you download the training plan PDF, you’ll get a 29 page guide for first time triathletes that covers all the fundamentals of triathlon training.
If your’e done with the struggles, fear and overwhelm of choosing a triathlon training plan, then it’s time for the Resilient Triathlete inside of you to rise up!
Just enter your name and email, and you’ll get immediate access to this 12 Week Olympic Distance Training Plan for beginners. 

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

 

 

Week 1 - 4 hours

Monday: Off

Tuesday: Swim 800yd

Wednesday: Bike 60 min

Thursday: Run 30 min

Friday: Swim 1000 yd

Saturday: Bike 75min

Sunday: Run 40 min

 

Freestyle Swimmer Struggling to Breath

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