Week 5 Training Plan – First Time Finisher International Distance

First Time Finisher Training Plans

International (Olympic) Distance Plan – Week 5

Week 5 takes a slight jump in training time to a total of 6:15 hours and a total of 2700 yards swimming. You’re close to swimming a mile with each swim session and you’ll find that your improvement in skills and fitness start coming more rapidly.  The numbers listed for bike & run are total minutes of cycling or running. The Swims are listed in yards and suggested practices are linked below.  There are now 8 weeks remaining until the Pittsburgh Triathlon. Over the next two weeks we’ll continue increasing the distances for your training days and on week 7 we’ll introduce bricks.


Day Run Bike Swim Core
Monday 15 min
Tuesday 1200 yds
Wednesday 60 min 15 in
Thursday 40 min
Friday 1500 yds 15 min
Saturday 105 min
Sunday 50 min
Weekly Total 90 min 165 min 2700 yds 45 min


Runs 1 & 2:

The short and long run this week are building from the distances in week 3, with week 4 (last week) having been a rest week. You should feel refreshed and rejuvenated for these runs and be able to run 3 miles or 5 k continuously without any difficulty.

Bike #1 & 2:

The long light in the spring & summer evenings makes these bikes a great after work activity for up to an hour or so.   On the weekend feel free to add some additional distance, but don’t increase more than 10 % over your week 3 distances if you are new to cycling.

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

Swim 2: Swim Workout Olympic Triathlon “F”  – 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.