Olympic Distance Triathlon Training Plan – Download PDF

Thinking about doing your first olympic distance triathlon?

If you’re like most people, you don’t want to simply finish – you want to CRUSH IT! Whether you want to crush the competition or crush your own personal best, you have a goal in mind.

I can help you with the training plan you need, whether you have no experience in any part of run-bike-swim or you’re strong in a primary sport but need help with the rest.

The 12 Week Olympic  Triathlon Training Plan focuses on first-time triathletes with minimal experience in the sports.

To start this plan, you should ideally be able to:

• ride a bike for 40 minutes
• walk/jog for 20 minutes
• swim 50 yards without stopping.

The plan progressively increases training distance for each sport two times per week, with a rest week every fourth week. During the rest week, you will still do your workouts, but the training time will be slightly less.

This format is a very safe, very traditional “periodized” base training plan, designed to get you across the finish line for your first triathlon! 

What makes our plans different?

We believe that anyone can complete their first triathlon, including those people without any prior experience in competitive sports.  

Need a more advanced start? Or your race is coming up soon?  Already strong in one of the sports but need help rounding out your performance of the other two?

No problem! 

The 8 Week Olympic Triathlon Training Plan is for you. You can simply continue your usual training in your primary sport and use the plan starting with the week five workouts to level up your secondary sports.

By the end of the 8 or 12 week plan for Olympic Triathlon Training, you will be able to:

• Swim 1500  meters 
• Bike 24 miles 
• Run a 10k

Imagine crossing the finish line with a smile (and get a finishers medal or ribbon as well)! 

Ready to crush your first Olympic Triathlon? 

12 Week Training Plan Beginner – Olympic / International