Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 7

The second cycle of Triathlon workouts will prepare you for an Olympic distance event.

Week 9, Day 7

Workout description: Run, form

Duration: 1:00:00

Warm up:

Easy jogging

Main set:

10 intervals of

  • Run 20 seconds at your 5k pace, practicing form.
  • Recover for 60 seconds

Form notes: Lift from your hip, then land with your feet under your center of mass. Keep your feet light, fast, and quiet

Run 30 minutes at your 10k pace.

Cool down:

Run 30 minutes at an easy pace, watching your form carefully.

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.