Beginner Olympic Triathlon Training Program

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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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Mary Eggers. Mom and wife of the decade. 18 Years Racing Triathlon, 7 time Ironman finisher, 3 time Kona qualifier. USAT Level 1 Coach, QT2 Systems Level 1 Coach. Registered Nurse, yoga teacher, indoor cycling instructor and personal trainer. Sweating to help Teens Living with Cancer, writer for TriDigest and Xtri.com, rocking the mic at Score This! events! Currently based out of Rochester, NY. Mary is currently accepting athletes. She works with athletes of all levels... from novice to professional. Please contact directly at maryeggers "at" gmail "dot" com

Website: http://www.mary-eggers.com/

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