Week 4 Training Plan – First Time Finisher International Distance

First Time Finisher Training Plans

Week 4, International (Olympic) Distance

Week 4 is a “rest week” with total workout time about 3:20 hours of training.  This rest week is very important for your body to help consolidate fitness gains, and let you catch up on rest, sleep, family obligations and other matters.

International (Olympic) Distance Plan – Week 4

Total Time about 3:20 and Swim yards about 900. You may add a 3rd swim session to the week by repeating one from this or a previous week. The numbers listed for bike & run are total minutes of cycling or running. The Swim specifics are linked below.

Day Run Minutes Bike Minutes Swim – Yards Core Minutes
Monday 15
Tuesday 800
Wednesday 45 15
Thursday 30
Friday 1000 15
Saturday 75
Sunday 30
Weekly Total 60 120 1800 45
Total Time 4:35
Total Yards 1800



Runs 1 & 2: These are just short runs, focus on great form and seeing some new scenery

Bike #1 & 2:This is a good week to get the bike tuned up if needed, and get any repairs made.

Swim 1: Pick your favorite, or one you want to work on a little more

Swim 2:Pick your favorite, or one you want to work on a little more

Core/Flexibility: I’ve grouped these together but in reality both Core Strength & Flexibility are ultimately key elements of a successful training plan. For just starting out, see if you can incorporate 15 minutes 2 – 3 thee times per week. I like to do 10-15 minutes of Sun Salutes as soon as I get dressed in the morning before starting other activities. Here is a video of the basic sun salute. Perform 3-4 of these to start your day, and it will take only 10-15 minutes.