Beginner Olympic Triathlon Training Program

Created by Mary Eggers.
This plan is for the beginner multisport athlete who is in good health and can handle a beginning volume of 4:00 per week.Keep all workouts easy, conversation pace, as this is a beginner plan. When running hills, be light on your feet. Rolling hill courses are terrific for both the bike and the run.

Mon Tues Wed Thur Fri Sat Sun
Wk 1
Swim 30:00
Run 30:00
Bike 30:00
Bike 30:00
Run 30:00
Swim 30:00 OFF Bike 30:00 Run 30:00
Wk 2
Swim 30:00
Run 30:00
Bike 40:00
Bike 30:00
Run 30:00
Swim 30:00 OFF Bike 40:00 Run 30:00
Wk 3
Swim 30:00
Run 30:00
Bike 40:00
Bike 30:00
Run 30:00
Swim 30:00 OFF Bike 40:00 Run 30:00
Wk 4
Swim 30:00
Run 20:00
Bike 30:00 Bike 30:00 Swim 30:00 OFF Bike 30:00 Run 20:00
Wk 5
Swim 30:00
Run 35:00
Bike 45:00
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 45:00 Run 40:00
Wk 6
Swim 30:00
Run 35:00
Bike 45:00
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 55:00 Run 45:00
Wk 7
Swim 30:00
Run 35:00
Bike 45:00
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 70:00 Run 50:00
Wk 8
Swim 30:00
Run 15:00
Bike 30:00
Bike 30:00
Run 20:00
Swim 30:00 OFF Bike 30:00 Run 30:00
Wk 9
Swim 30:00
Run 35:00
Bike 45:00 Brick Day
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 70:00 Run 50:00
Wk 10
Swim 30:00
Run 35:00
Bike 45:00 Brick Day
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 80:00 Run 55:00
Wk 11
Swim 30:00
Run 35:00
Bike 45:00 Brick Day
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 90:00 Run 60:00
Wk 12 Swim 30:00 Bike 45:00 Brick Day
Bike 15:00
Run 15:00
Swim 30:00 OFF Bike 30:00 Run 30:00
Wk 13
Swim 30:00
Run 35:00
Bike 45:00 Brick Day
Bike 45:00
Run 30:00
Swim 30:00 OFF Bike 90:00 Run 65:00
Wk 14
Swim 30:00
Run 35:00
Bike 45:00 Brick Day
Bike 60:00
Run 45:00
Swim 30:00 OFF Bike 90:00 Run 65:00
Wk 15
Swim 30:00
Run 35:00
Bike 45:00 Brick Day
Bike 60:00
Run 45:00
Swim 30:00 OFF Bike 90:00 Run 65:00
Wk 16
Swim 30:00
Run 30:00
Bike 45:00 Brick Day
Bike 15:00
Run 15:00
Swim 30:00 OFF
Bike 20:00
Run 10:00
Race Day!

Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.



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