Beginner Olympic Triathlon Training Program
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.
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.
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 EggersI 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.