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.


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Week 8, Day 3


Workout description: Run, surges




To build your aerobic base and endurance while causing muscular adaptation through varied training loads.


Warm up:

Easy 10 minute run


Main Set:

Steady zone 2 run with 3 minute surges into upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge, too.


Remember: good form is key to all fast and economical running.