Olympic Triathlon Training Plan (16 Weeks, Novice, Sunday Race), Starts Any Time

Author: David Glover, MS, CSCS

16 weeks - $99.00
Total Miles: 31
Total Hours: 84
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Congratulations for taking on the challenge of a Triathlon!

training plan guide
Designed for the NOVICE and INTERMEDIATE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS 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 3.5 to 8 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.


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


Please visit us at enduranceworks.net for other training plan options and to learn more about us.

usat certified coach    nsca cscs 2012-2014    training peaks certified coach    usacycling-coach

Please note:

  • This plan starts any time and you can set it to end on race day.
  • 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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Sample workouts:

Workout #1 : Day Off

Enjoy the down time! Watch intro to swim drills video (see embedded video by first clicking on "Exercises & Intervals" then clicking on "Workout Media").
Workout #2 : Other
Download Triathlon Training Plan Guide
Download our "Triathlon Training Plan Guide" by clicking on the paper clip icon above then select "TrainingPlanGuide_v12.pdf" file. The guide gives detailed instruction on how to use your training plan.
Workout #3 : Swim
Swim #1
Planned Time: 0:30:00
W/U: 100 any stroke, r15s 2 x 100 side kicking drill (see embedded video), r15s MAIN SET: 1 x 200 easy, r20s 2 x 100 steady, r20s 1 x 200 easy pull, r20s 4 x 50 N/S, r20s C/D: 200 easy any stroke Total: 1,300
Workout #4 : Bike

Planned Time: 0:45:00
Z2. Include 4 x 30s spinning as fast as you can without bouncing in your saddle (30s easy spinning in between)
Workout #5 : Run
Run
Planned Time: 0:20:00
Easy Z1. Keep upper body and face relaxed.
Workout #6 : Swim
Swim #2
Planned Time: 0:45:00
W/U: 100 easy free, r15s 2 x 100 side kicking drill (see embedded video), r15s MAIN SET: 4 x 25 balance drill, r15s 2 x 200 easy, r20s 2 x 150 steady, r20s 4 x 100 (25 fast / 75 easy), r20s C/D: 200 any stroke Total: 1,600
Workout #7 : Bike

Planned Time: 1:00:00
Steady Z2
Workout #8 : Run

Planned Time: 0:30:00
Steady Z2
Workout #9 : Day Off
Enjoy your day off!