This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.
Stay focused! Be healthy, train smart, and have fun.
Week 10, Day 1
Workout description: Swim
Duration: 0:45:00
Distance: 2400 yards
Warm up:
300 (200 swim, 50 kick, 50 drill)
Main set:
3X300 (2X(50 kick, 100 swim))
50 easy
4X150 pull (descending time)
50 easy
3X100 swim (1 fast, 1 easy, 1 fast)
Cool down:
100 with no drills
Week 10, Day 2
Workout description: Bike: repeats, variably-paced intervals
Duration: 01:20:00
The purpose of this workout is to improve your anaerobic threshold.
Warm up:
10-15 minutes
Main set:
3 Rounds:
- Ride 5 minutes to heart rate zone 4
- 3 minute recovery
- 2 minutes in heart rate zone 5
- 1 minute recovery
Keep your pedaing smooth in the 95-110rpm range
Cool down:
Easy riding
Week 10, Day 3
Workout description: Run, endurance with surges
Duration: 1:15:00
The purpose of this run is to build your aerobic base and endurance while giving your muscles a varying workload for muscular adaptation.
Main set:
Steady zone 2 run with surges to upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge.
Remember that form is the key to all fast and economical running!
Cool down:
Easy running
Week 10, Day 4
Workout description: Swim, short
Duration: 0:45:00
Distance: 2400 yards
Warm up:
400 sighting every 4th 25
Main set:
4X100 w/:20 rest with fins, 50 kick on back, 50 build swim
2X200 w/:20 rest swim
2X200 w/:20 rest pull
2X200 w/:20 rest 50 kick with board, 50 pull with board, 100 swim
2X200 w/:20 rest 50 frog on a lilly pad, 50 kick fast
Cool down:
200 easy
Week 10, Day 5
Workout description: Run, recovery
Duration: 0:55:00
The purpose of this workout is to find the balance between training stress and running volume, the two most important factors that affect your fitness.
Recovery runs should be zone 1 or very low zone 2 runs. The idea is to run slowly, so run slowly! This is a great time to leave your Garmin, your iPod, and all that at home and be in tune with your body.
Week 10, Day 6
Workout description: Brick
Duration: 1:20:00
Distance: 10k TT + 0:20 run
Main set:
Bike about 1 hour, building effort with a 10k time trial pace near the end.
After a fast transition, run 20 minutes at your 10k race effort pace.
Cool down:
Walk 5 minutes
Week 10, Day 7
Workout description: Run, endurance with surges
Duration: 1:15:00
The purpose of this run is to build your aerobic base and endurance while giving your muscles a varying workload for muscular adaptation.
Main set:
Steady zone 2 run with surges to upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge.
Remember that form is the key to all fast and economical running!
Cool down:
Easy running
Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.
After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that’s your goal, then this comprehensive program is for you.
This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.
Stay focused! Be healthy, train smart, and have fun.
