10 Week Olympic Distance Triathlon Training Plan

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As a complete novice/beginner I set myself the target of completing an Olympic distance triathlon to raise some money for charity.  Looking back it was a touch nieve considering I jogged a bit and enjoyed the odd hour jaunt on my bike and that was about it.

My first attempt at swimming freestyle in 15 years lasted about 50 meters before I was huffing and puffing like a 90 year old and had me panicking about what I had set myself up for. It was going to be much tougher than I thought and started to think a sprint distance might be a safer option.

Slowly but surely though I built my swimming up (3/4 times a week for 6 weeks or so) and then 10 weeks out embarked on the following training programme.  I thought I’d share because I struggled to find a novice regime that suited my ‘skill’ level:

Week 1

Monday – Rest day

Tuesday – 5k timed run

Wednesday – 1000m swim drills

Thursday – Hill run

Friday – 750m timed swim followed by 20 minute interval swim

Saturday – 45 minute endurance run

Sunday – 20k timed bike

Week 2

Monday – Rest

Tuesday – 25 minute interval run

Wednesday – Brick (30 minute ride and 10 minute run)

Thursday – Interval swim (6 x 200m)

Friday – Cadence ride (30 minute)

Saturday – 50 minute endurance run

Sunday – 60 minute endurance ride

Week 3

Monday – Rest

Tuesday – Hill run (10% more than week 1)

Wednesday – Brick (40 minute ride and 10 minute tempo run)

Thursday – 35 minute cadence ride and 750m swim

Friday – Swim drills (1200m) and 300m slow swim

Saturday – 60 minute endurance run

Sunday – 70 minute endurance ride

Week 4

Monday – Rest

Tuesday – Interval run (30 minute) and swim drills (1000m)

Wednesday – Brick (ride 45 minute and 15 minute tempo run)

Thursday – Interval swim (7 x 200m)

Friday – 20k timed ride

Saturday – 60 minute endurance run

Sunday – 75 minute endurance ride

Week 5

Monday – Rest

Tuesday – Swim drills (1200m) and 400m slow swim

Wednesday – Brick (50 minute ride and 10 minute tempo run)

Thursday – 5k timed run

Friday – 750m timed swim

Saturday – 60 minute endurance run

Sunday – 80 minute endurance ride

Week 6

Monday – Rest

Tuesday – Cadence ride (25 ride) and interval swim (8 200m repeats)

Wednesday – Brick (60 minute ride and 15 minute tempo run)

Thursday – Hill run (10% more than week 3)

Friday – Swim drills (1500m)

Saturday – 50 minute endurance run

Sunday – 90 minute endurance ride

Week 7

Monday – Rest

Tuesday – Cadence ride (35 minute) and swim (8 x 200m repeats)

Wednesday – Brick (60 minute ride and 15 minute tempo run)

Thursday – 30 minute interval run

Friday – Swim drills (1500m) and 400 recovery swim

Saturday – 70 minute endurance run

Sunday – 100 minute endurance ride

Week 8

Monday – Rest

Tuesday – Swim drills (1700m) and 5k tempo run

Wednesday – Brick (70 minute ride and 10 minute tempo run)

Thursday – Hill run (10% on week 6)

Friday – Interval swim (10 x 200m repeats)

Saturday – 70 minute endurance run

Sunday – 90 minute endurance ride

Week 9

Monday – Rest

Tuesday – 5k timed run and swim drills (1500m)

Wednesday – Brick (60 minute ride and 20 minute tempo run)

Thursday – Cadence ride (40 minute)

Friday – 750m timed swim

Saturday – 60 minute endurance run

Sunday – 80 minute endurance ride

Week 10

Monday – Rest

Tuesday – Brick (20 minute ride and 10 minute tempo run)

Wednesday – 1500m swim drills

Thursday – Rest

Friday – Rest

Saturday – 20 minute walk

Sunday – Race day (1500m swim – 40k bike – 10k run)

Terminology

Endurance – Maintaining the same pace for total session

Brick – Double dip session

Cadence – Maintaining same pedal pace despite landscape (harder than you’d think)

Conclusions

It worked and I finished with a time of 2:46:11 which I was very pleased with for a first bash. The alarming news is I got the bug and I suspect it’ll be my first of many, it was a amazing experience. To be continued.