Home Training Plans Olympic Triathlon Beginner Training Plan – 11 Week

Olympic Triathlon Beginner Training Plan – 11 Week

by Hazen Kent

The following program is designed for the individual who would like to complete or finish his or her first Olympic distance triathlon with no regard to time. This also takes into consideration that the individual can run 3 miles, three times per week and cycle a minimum of 8-10 miles (about 60 minutes) regardless of speed.

The entire program should be completed at an easy, aerobic pace. If you own a heart rate monitor and are familiar with aerobic heart rate training, than train at the lower end of your aerobic zone. I subscribe to the 180-method of determining your aerobic heart rate zone. This is just one method and certainly not the only one

Olympic Distance Training Plan Chart

DateSwimBikeRun
Week 1   
MondayRestRestRest
Tuesday300 yds a.m. 3 miles p.m.
Wednesday 8 miles 
Thursday300 yds a.m. 2 miles p.m.
Friday   
Saturday  3 miles a.m.
Sunday 10 miles a.m. 
Week 2   
MondayRestRestRest
Tuesday300 yds a.m. 3 miles p.m.
Wednesday 10 miles 
Thursday500 yds a.m. 3 miles p.m.
Friday 8 miles 
Saturday  4 miles a.m.
Sunday 10 miles a.m. 
Week 3   
MondayRestRestRest
Tuesday500 yds a.m. 3.5 miles p.m.
Wednesday 10 miles 
Thursday500 yds a.m. 3 miles p.m.
Friday 10 miles 
Saturday  5 miles a.m.
Sunday 12 miles a.m. 
Week 4Recovery WeekRecovery WeekRecovery Week
MondayRestRestRest
Tuesday300 yds a.m. 3 miles p.m.
Wednesday 8 miles 
Thursday300 yds a.m. 3 miles p.m.
Friday 8 miles 
Saturday  3 miles a.m.
Sunday 10 miles a.m. 
Week 5   
MondayRestRestRest
Tuesday500 yds a.m. 4 miles p.m.
Wednesday 10 miles 
Thursday750 yds a.m. 3 miles p.m.
Friday 10 miles 
Saturday  5 miles a.m.
Sunday 15 miles a.m. 
Week 6   
MondayRestRestRest
Tuesday750 yds a.m. 4 miles p.m.
Wednesday 15 miles 
Thursday750 yds a.m. 3 miles p.m.
Friday 10 miles 
Saturday  6 miles a.m.
Sunday 15 miles a.m. 
Week 7   
MondayRestRestRest
Tuesday750 yds a.m. 4 miles p.m.
Wednesday 15 miles 
Thursday1000 yds a.m. 3.5 miles p.m.
Friday 10 miles 
Saturday  6 miles a.m.
Sunday 20 miles a.m. 
Week 8Recovery WeekRecovery WeekRecovery Week
MondayRestRestRest
Tuesday500 yds a.m. 3 miles p.m
Wednesday 10 miles 
Thursday500 yds a.m. 3 miles p.m
Friday 10 miles 
Saturday1000 yds optional p.m 5 miles a.m
Sunday 15 miles a.m. 
Week 9   
MondayRestRestRest
Tuesday1000 yds a.m. 4 miles p.m
Wednesday 15 miles 
Thursday1250 yds a.m. 4 miles p.m
Friday 15 miles 
Saturday1000 yds optional p.m 6 miles a.m
Sunday 25 miles a.m. 
Week 10   
MondayRestRestRest
Tuesday1250 yds a.m 5 miles p.m
Wednesday 20 miles 
Thursday1500 yds a.m 4 miles p.m
Friday 15 miles 
Saturday1000 yds optional p.m 7 miles a.m
Sunday 30 miles a.m. 
Week 11Race WeekRace WeekRace Week
MondayRestRestRest
Tuesday1500 yds 6 miles
Wednesday 30 miles 
Thursday1000 yds 3 miles
FridayRestRestRest
SaturdayRace Day!Race Day!Race Day!
SundayRace Day!Race Day!Race Day!

Olympic Distance Training Plan Details by Week

Week 1

Monday
Rest

Tuesday
Swim: 300 yds am
Run: 3 miles pm

Wednesday
Bike: 8 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 300 yds am
Run: 2 miles pm

Friday
Rest

Saturday
Run: 3 miles am

Sunday
Bike 10 miles am
Finally, your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 2

Monday
Rest

Tuesday
Swim: 300 yds am
Run: 3 miles pm

Wednesday
Bike: 10 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 500 yds am
Run: 3 miles pm

Friday
Bike: 8 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 5 miles am

Sunday
Bike 12 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 3

Monday
Rest

Tuesday
Swim: 500 yards am
Run: 3.5 miles pm

Wednesday
Bike: 10 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 500 yards am
Run: 3 miles pm

Friday
Bike: 10 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 5 miles am

Sunday
Bike 12 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 4 – Recovery Week

Monday
Rest

Tuesday
Swim: 300 yds am
Run: 3 miles pm

Wednesday
Bike: 8 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 300 yds am
Run: 3 miles pm

Friday
Bike: 8 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 3 miles am

Sunday
Bike 10 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 5

Monday
Rest

Tuesday
Swim: 500 yds am
Run: 4 miles pm

Wednesday
Bike: 15 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 750 yds am
Run: 3 miles pm

Friday
Bike: 10 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 5 miles am

Sunday
Bike 15 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 6

Monday
Rest

Tuesday
Swim: 750 yds am
Run: 4 miles pm

Wednesday
Bike: 15 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 750 yds am
Run: 3 miles pm

Friday
Bike: 10 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 6 miles am

Sunday
Bike 15 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 7

Monday
Rest

Tuesday
Swim: 750 yds am
Run: 4 miles pm

Wednesday
Bike: 15 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 1000 yds am
Run: 3.5 miles pm

Friday
Bike: 10 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 6 miles am

Sunday
Bike 20 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 8 – Recovery Week

Monday
Rest

Tuesday
Swim: 500 yds am
Run: 3 miles pm

Wednesday
Bike: 10 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 500 yds am
Run: 3 miles pm

Friday
Bike: 10 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 5 miles am
Swim 1000 yds optional pm

Sunday
Bike 15 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 9

Monday
Rest

Tuesday
Swim: 1000 yds am
Run: 4 miles pm

Wednesday
Bike: 15 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 1250 yds am
Run: 4 miles pm

Friday
Bike: 15 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 6 miles am
Swim 1000 yds optional pm

Sunday
Bike 25 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 10

Monday
Rest

Tuesday
Swim: 1250 yds am
Run: 5 miles pm

Wednesday
Bike: 30 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 1500 yds am
Run: 4 miles pm

Friday
Bike: 15 miles
For Friday rides, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Run: 7 miles am
Swim 1000 yds optional pm

Sunday
Bike 30 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down

Week 11

Monday
Rest

Tuesday
Swim: 1500 yds am
Run: 6 miles pm

Wednesday
Bike: 30 miles
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride, keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Thursday
Swim: 1000 yds am
Run: 3 miles pm

Friday
Rest

Saturday
Race Day!

Sunday
Race Day!

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