Olympic Triathlon Training Program (Beginner)
Contributed by: Mary EggersBio * Read Articles * Specific Questions? Email Me
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.
I am a 31 year old triathlete of 9 years, and I am entering into my second year of coaching. I own a small coaching company called Train-This, I am also a Registered Nurse (specializing in Pediatric Emergency), a spinning instructor, yoga instructor, personal trainer, wife and Mom of a kindergartener. My athletic experience includes being an All American for 3 years and a 2 time finisher of the Lake Placid Ironman.