International (Olympic) Triathlon Training Plan (NOVICE, 16 Weeks, Sunday Race), Reusable

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Congratulations for taking on the challenge of an Olympic-distance Triathlon!

Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS, this plan will prepare you for any International/Olympic-distance Triathlon (typically 1,500m swim, 40km bike, 10km run).

The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 8 hours (max) of training per week with Monday as the designated off day.

Athletes should be able to complete the following workouts prior to beginning the plan:

  • Swim: 50 meters or yards continuously
  • Bike: 45 minutes
  • Run or Run/Walk: 30 minutes

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at or email David directly at:

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Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.

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