Home Training Plans 18 Week Olympic Distance Intermediate Triathlon Training Plan

18 Week Olympic Distance Intermediate Triathlon Training Plan

by Hazen Kent

The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, either Sprint Distance or Olympic Distance Races. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike.

As always, increasing your efforts in training in an attempt to improve your performance requires some thinking  on your part. Remember you have to race and train smarter.

Different Phases of the Training Plan

The first 12 weeks of the program is considered a base building phase gradually increasing your distances in all three sports.

A speedwork/quality phase makes up weeks 13-16 with weeks 17 and 18 dedicated to the taper.

You will also notice three recovery weeks on weeks 4, 8 and 12. These are important. Stick to them.

By the end of the base building phase, some of you may start to get a little grumpy and irritable. This is due to the fact that you are pushing that “overtrained” state.

Fortunately, the speedwork phase begins the following week. During this period you will be cutting back on the mileage/yardage while maintaining your overall endurance. This will also provide you with the added rest for which are looking.

You will probably experience an increase in energy and your attitude will start to err towards the positive side! This is also a time when you must begin to use your head, control your energy and train smart! An improper approach to speedwork can lead to injuries in all three events. We will discuss this further as we break down the individual activities.

The base building phase focuses on general aerobic training and should include the use of a heart rate monitor. If you do not own one, than I suggest you make the purchase.

Two-a-Day Workouts 

If possible, divide your two-a-day workouts into an a.m and p.m workout. Do not treat these as a brick workout.

Note Regarding Swim Workouts

You have your choice of workouts for each distance. (workouts listed at the bottom of the page) You may choose whichever workout you wish. For example, there are two workouts totaling 750 yds. Take your pick! I suggest not doing the same workout each time to break things up.

Training Plan

SwimBikeRun
Week 1   
Monday750 yds 15 miles 
Tuesdays750 yds  20 min
Wednesday 15 miles  
Thursday1000 yds  20 min
Friday   
Saturday  30 min 
Sunday 20 miles  
Week 2   
Monday750 yds 15 miles  
Tuesday1000 yds  20 min
Wednesday 15 miles 
Thursday1250 yds  20 min
Friday   
Saturday  35 min
Sunday 25 miles  
Week 3   
Monday750 yds 15 miles 
Tuesday1000 yds  20 min.
Wednesday 20 miles  
Thursday1500 yds 25 min 
Friday   
Saturday  40 min 
Sunday 30 miles 
Week 4RecoveryRecoveryRecovery
Monday750 yds10 miles 
Tuesday750 yds  20 min
Wednesday 15 miles  
Thursday1250 yds  20 min 
Friday   
Saturday  30 min 
Sunday 20 miles  
Week 5   
Monday1000 yds 15 miles  
Tuesday1000 yds  20 min 
Wednesday 20 miles  
Thursday1500 yds  25 min 
Friday   
Saturday  40 min 
Sunday 30 miles  
Week 6   
Monday1000 yds 15 miles  
Tuesday1250 yds  25 min 
Wednesday 25 miles  
Thursday1750 yds  30 min 
Friday   
Saturday  45 min 
Sunday 35 miles  
Week 7   
Monday1000 yds a.m20 miles p.m. 
Tuesday1500 yds a.m 25 min p.m.
Wednesday 25 miles a.m. 
Thursday2000 yds a.m 35 min p.m.
Friday   
Saturday  50 min a.m.
Sunday 40 miles a.m. 
Week 8RecoveryRecoveryRecovery
Monday750 yds 15 miles  
Tuesday1000 yds  20 min 
Wednesday 20 miles  
Thursday1500 yds  25 min 
Friday   
Saturday  40 min 
Sunday 30 miles  
Week 9   
Monday1250 yds 20 miles  
Tuesday1500 yds  25 min 
Wednesday 25 miles  
Thursday2000 yds  35 min 
Friday 20 miles  
Saturday1000 yds.  50 min 
Sunday 40 miles 60 min. walk 
Week 10   
Monday1500 yds 25 miles . 
Tuesday1750 yds  25 min
Wednesday 25 miles  
Thursday2250 yds  40 min 
Friday 20 miles  
Saturday1000 yds. 55 min 
Sunday 45 miles 60 min. walk 
Week 11   
Monday1750 yds 25 miles  
Tuesday2000 yds  30 min 
Wednesday 30 miles  
Thursday2500 yds  45 min 
Friday 20 miles 
Saturday1000 yds.  60 min 
Sunday 50 miles 60 min. walk 
Week 12RecoveryRecoveryRecovery
Monday1250 yds 15 miles  
Tuesday1500 yds  20 min 
Wednesday 20 miles  
Thursday1500 yds  35 min 
Friday 20 miles  
Saturday1000 yds.  50 min 
Sunday 40 miles 60 min. walk 
Week 13   
Monday2000 yds 25 miles  
Tuesday2500 yds  quality day 
Wednesday quality day  
Thursdayquality day  30 min 
Friday 20 miles  
Saturday1000 yds. 60 min 
Sunday 40 miles 60 min. walk 
Week 14   
Monday2000 yds 25 miles  
Tuesday2500 yds  quality day 
Wednesday quality day  
Thursdayquality day  30 min 
Friday 20 miles 
Saturday1000 yds.  60 min 
Sunday 40 miles 60 min. walk 
Week 15   
Monday2000 yds 25 miles 
Tuesday2500 yds  quality day 
Wednesday quality day  
Thursdayquality day  30 min 
Friday 20 miles  
Saturday1000 yds.  60 min 
Sunday 40 miles 60 min. walk 
Week 16   
Monday2000 yds 25 miles 
Tuesday2500 yds  quality day 
Wednesday quality day  
Thursdayquality day  30 min 
Friday 20 miles  
Saturday1000 yds.  60 min 
Sunday 40 miles 60 min. walk 
Week 17Begin TaperBegin TaperBegin Taper
Monday1500 yds 25 miles  
Tuesday2000 yds  30 min
Wednesday 25 miles  
Thursday1000 yds.  45 min 
Friday   
Saturday  60 min 
Sunday 40 miles 45 min. walk 
Week 18   
Monday1500 yds 25 miles 
Tuesday  45 min 
Wednesday1500 yds 25 miles  
ThursdayTravel DayTravel DayTravel Day
Friday   
SaturdayRace DayRace DayRace Day
Sunday Race Day Race Day Race Day
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