Olympic triathlon training plan

This is a beginner-friendly 12-week Olympic triathlon training plan that combines endurance and speed together with swim technique. The plan takes into account that you may have a good level of run fitness and you are capable of swimming non-stop for 20 minutes and can ride a bike non-stop for 1 hour all at an easy pace. Every week you have a day of rest and sometimes two days, take them. Most of the sessions in the plan are  well under 1.30hrs and with run sessions kept to a maximum of 1hour so  you should only need 24hours to fully recover from them. If you find you are not recovering drop the session times down a little by 10% but try to maintain the effort levels. The larger brick sessions are at weekends and are followed either by a swim or a rest day to help with recovery. Remember to warm up and cool down and stretch every session. Stretching is not included in the session times so it must be added.

 

Core strength and stability work is also recommended for optimal performance.

R.P.E = Rate of perceived effort. This is the level of effort you need to put into the sessions.  L 3-4, very easy gentle pace with little effort. L 5-6, is coming out of comfort zone but still able to hold a conversation with someone. L 6-7, getting out of breath, can only speak two/three words before needing to take a breath.  L8, race pace, can’t talk & hard.

Brick session.Is a training session that has two or three disciplines together back to back in one session. The ability to run effectively once out of the swim or off the bike is essential if you want a successful triathlon race.

Week 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

MONDAY

SWIM 25min

EASY R.P.E.3-4

MONDAY

SWIM 30min

EASY R.P.E.3-4

MONDAY

SWIM 1hr

CLUB SESSION

 

MONDAY

SWIM 1hr

CLUB SESSION

MONDAY

SWIM 1hr

CLUB SESSION

MONDAY

SWIM 1hr

CLUB SESSION

MONDAY

SWIM  1hr

CLUB SESSION

TUESDAY

RUN 45 min

R.P.E 3-4

 

 

TUESDAY

RUN 1hr

R.P.E.3-4

TUESDAY(brick)

 

1hr BIKE/20 min run

R.P.E. 3-4

TUESDAY (brick)

1hr BIKE/20min RUN.

R.P.E. 5-6

TUESDAY

RUN  50 min PICK UP PACE.

R.P.E  6-7

TUESDAY

RUN  1hr

R.P.E.8

TUESDAY

RUN 1hr

R.P.E. 8

WEDNESDAY

BIKE 1 hr

R.P.E.3-4

 

WEDNESDAY

BIKE 1.15hr

R.P.E.3-4

WEDNESDAY

BIKE 1.45 hr

R.P.E.5-6

WEDNESDAY

BIKE  1hr

R.P.E. 6-7

WEDNESDAY

REST

WEDNESDAY

REST

WEDNESDAY

BIKE 1hr + time trial 30mins

R.P.E. 8

THURSDAY

RUN 1hr

R.P.E 3-4

 

THURSDAY

RUN 1hr

R.P.E.3-4

 

THURSDAY

REST

THURSDAY

REST

THURSDAY

SWIM  40min

R.P.E . 7-8

THURSDAY

BIKE 1hr

R.P.E . 5

THURSDAY

REST

FRIDAY

SWIM 30min

R.P.E 3

 

FRIDAY

SWIM 30min

R.P.E.3-4

FRIDAY SWIM 45min

R.P.E.5-6

FRIDAY

SWIM 30min

R.P.E 6-7

FRIDAY

REST

FRIDAY

SWIM 30 min

R.P.E. 8

FRIDAY SWIM 20min

R.P.E .6

SATURDAY

BIKE 1hr

R.P.E.3-4

 

SATURDAY

BIKE 1.30 hr

R.P.E.3-4

SATURDAY (brick)

1hr BIKE/ 15 min RUN

R.P.E 5

SATURDAY (brick)

1hr BIKE/20 min  RUN

R.P.E.8

SATURDAY

(brick)

30min BIKE/1hr RUN

 R.P.E 8.

SATURDAY

REST

SATURDAY

REST

 

 

 

 

SUNDAY

REST

 

 

SUNDAY

REST

SUNDAY

REST

SUNDAY

REST

 SUNDAY(brick)  

1hr BIKE/ 30min RUN

R.P.E. 8

SUNDAY (brick)

1.30 bike/

45min run.

R.P.E .5

 

SUNDAY

Bike 2hr

R.P.E 5/6

 

WEEK 8

WEEK 9

Week 10

WEEK 11

WEEK 12

Monday

Swim club session

Monday

Swim club session

Monday

Swim club session

Monday

Rest

Monday

Rest

Tuesday

Run 1hr

R.P.E.5

 

Tuesday

Run 1hr

R.P.E.5

Tuesday

Run 1hr

R.P.E.7/8

Tuesday

Run 1hr

R.P.E.5

Tuesday

Run 45mins

R.P.E. 5

Wednesday

Bike 1hr + time trial 30mins

R.P.E .8

Wednesday

Bike 1hr + time trial 30mins

R.P.E. 8

Wednesday

Bike 1hr + time trial 30mins

R.P.E. 8

Wednesday

Bike 1hr + time trial 30mins

R.P.E. 8

Wednesday

Bike30mins

R.P.E 8

Thursday

Rest

Thursday

rest

Thursday

rest

Thursday

Bike 1.30hr

R.P.E.5

Thursday

Run 30mins

R.P.E 8

Friday

Swim 45mins

R.P.E.6

Friday

Swim 20mins

R.P.E.8

Friday

Swim 45mins

R.P.E.6

 

Friday

Swim 45mins

R.P.E.6

Friday

Swim 20mins

R.P.E 4

 

Saturday

rest

Saturday

Run 20mins

R.P.E.9

Saturday

Run 30mins

R.P.E .9

Saturday

rest

Saturday

Rest

Sunday(brick)

Bike 1hr

Run 1hr

R.P.E. 4

Sunday (brick) Bike 2hr

Run 15mins

R.P.E. 5/6

Sunday(brick)

Long bike

2.30 hr

Run 15mins

R.P.E. 4/5

Sunday

Mini race

Swim 20mins

Bike 40mins

Run 30mins

R.P.E. 8

Sunday

RACE DAY