Triathlon - Olympic Dist - 12 Wk - Beginner
12 weeks - $20.00
Total Miles: 535
Total Hours: 73
Total Miles: 535
Total Hours: 73
This plan is for a athlete wanting to complete an Olympic Distance Triathlon. Before starting this plan it is important that you have competed at least one season of Sprint Distance Triathlons (4 to 5). This plan has one scheduled rest day per week and tops out at 10 hours of training in week 11. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. Before starting this plan you should be able to swim 300 meters with out stopping, bike at least 7 miles without stopping and run for 3 miles three times per week.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Rest - Wk 1 of 12 Wk Beg Olympic
This is the start of your journey to completing a Olympic Triathlon. Use this is the day that to focus on what is instore for the next 12 weeks. This week you have 2 scheduled swims, 2 bike rides and 3 runs, with 2 rest day in the mix including today. Prepare yourself mentally and remember to hydrate throughout the day and eat 5 to 6 small meals per day. Good Luck!
This is the start of your journey to completing a Olympic Triathlon. Use this is the day that to focus on what is instore for the next 12 weeks. This week you have 2 scheduled swims, 2 bike rides and 3 runs, with 2 rest day in the mix including today. Prepare yourself mentally and remember to hydrate throughout the day and eat 5 to 6 small meals per day. Good Luck!
Workout #2 : Swim
Swim - 300 m (easy constant pace)
Planned Time: 0:20:00
Swim 300 meters in the a.m. (12 lengths of a 25 meter pool) at easy pace, freestyle/breaststroke. Focus on good form rather than speed. Warm up by doing 50 meters of any stroke and cool down by doing 50 meters any stroke.
Planned Time: 0:20:00
Swim 300 meters in the a.m. (12 lengths of a 25 meter pool) at easy pace, freestyle/breaststroke. Focus on good form rather than speed. Warm up by doing 50 meters of any stroke and cool down by doing 50 meters any stroke.
Workout #3 : Run
Run - 3 mile (easy constant pace)
Planned Time: 0:35:00
Run 3 mile at easy pace in the a.m., nothing hard. Focus on staying at a pace you can hold for 3 mile but nothing more. This workouts goal is to build endurance. Remember to warm up with high knee strides for 2 min and cool down with a 3 min walk and light stretch.
Planned Time: 0:35:00
Run 3 mile at easy pace in the a.m., nothing hard. Focus on staying at a pace you can hold for 3 mile but nothing more. This workouts goal is to build endurance. Remember to warm up with high knee strides for 2 min and cool down with a 3 min walk and light stretch.
Workout #4 : Bike
Bike - 10 mile (moderate constant pace)
Planned Time: 0:50:00
Bike 10 miles at an moderate pace. You should focus on having a constant pace throughout this training session. A constant pace is more important than top speed. Warm up by doing high knee strides for 2 min and cool down by walking for 5 min and a light stretch.
Planned Time: 0:50:00
Bike 10 miles at an moderate pace. You should focus on having a constant pace throughout this training session. A constant pace is more important than top speed. Warm up by doing high knee strides for 2 min and cool down by walking for 5 min and a light stretch.
Workout #5 : Run
Run - 2 mile (easy constant pace)
Planned Time: 0:25:00
Run 2 mile at easy pace in the p.m., nothing hard. Focus on staying at a pace you can hold for 2 mile but nothing more. This workouts goal is to build endurance. Remember to warm up with high knee strides for 2 min and cool down with a 3 min walk and light stretch.
Planned Time: 0:25:00
Run 2 mile at easy pace in the p.m., nothing hard. Focus on staying at a pace you can hold for 2 mile but nothing more. This workouts goal is to build endurance. Remember to warm up with high knee strides for 2 min and cool down with a 3 min walk and light stretch.
Workout #6 : Swim
Swim - 300 m (easy constant pace)
Planned Time: 0:20:00
Swim 300 meters in the a.m. (12 lengths of a 25 meter pool) at easy pace, freestyle/breaststroke. Focus on good form rather than speed. Warm up by doing 50 meters of any stroke and cool down by doing 50 meters any stroke.
Planned Time: 0:20:00
Swim 300 meters in the a.m. (12 lengths of a 25 meter pool) at easy pace, freestyle/breaststroke. Focus on good form rather than speed. Warm up by doing 50 meters of any stroke and cool down by doing 50 meters any stroke.
Workout #7 : Day Off
Rest - General
Rest means rest. To avoid burn out and to allow your body to fully recover you need to take a day off. Use this day to focus on nothing but rest and relaxation. It is ok at do light stretching and/or a short walk.
Rest means rest. To avoid burn out and to allow your body to fully recover you need to take a day off. Use this day to focus on nothing but rest and relaxation. It is ok at do light stretching and/or a short walk.
Workout #8 : Run
Run - 3 mile (easy constant pace)
Planned Time: 0:35:00
Run 3 mile at easy pace in the a.m., nothing hard. Focus on staying at a pace you can hold for 3 mile but nothing more. This workouts goal is to build endurance. Remember to warm up with high knee strides for 2 min and cool down with a 3 min walk and light stretch.
Planned Time: 0:35:00
Run 3 mile at easy pace in the a.m., nothing hard. Focus on staying at a pace you can hold for 3 mile but nothing more. This workouts goal is to build endurance. Remember to warm up with high knee strides for 2 min and cool down with a 3 min walk and light stretch.
Workout #9 : Bike
Bike - 10 mile (moderate constant pace)
Planned Time: 0:50:00
Bike 10 miles at an moderate pace. You should focus on having a constant pace throughout this training session. A constant pace is more important than top speed. Warm up by doing high knee strides for 2 min and cool down by walking for 5 min and a light stretch.
Planned Time: 0:50:00
Bike 10 miles at an moderate pace. You should focus on having a constant pace throughout this training session. A constant pace is more important than top speed. Warm up by doing high knee strides for 2 min and cool down by walking for 5 min and a light stretch.