Triathlon Program

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Triathlon Distances

 

Swim Cycle Run

Sprint

0.75 km 22 km 5 km

Olympic

1.5 km 40 km 10 km

Half Iron Man

1.2 mile 56 mile 13.1 mile

Iron Man

2.4 mile 112 mile  26.2 mile

Sample Olympic Distance Schedule

Bold = key workout Italicized = optional workout

Base Training Phase

  Swim Cycle Run

Sun

800 m easy, some drill sets   Progress to 60-90 min slow run, 5 min walking breaks (if necessary)

Mon

     

Tues

30 min drill practice 45 min easy  

Wed

  60 min easy 25 min easy

Thurs

10 x 100 m interval with 15 sec rest   30 min tempo

Fri

30 min drill practice 45 min easy 25 min easy

Sat

  Progress to 90-120 min easy  

Speed & Technique Phase

  Swim Cycle Run

Sun

800 m easy, some drill sets   40 min fartlek

Mon

     

Tues

10 x 100 m interval with 10 sec rest 45 min easy  

Wed

30 min drill practice   25 min easy

Thurs

  60 min hilly course  

Fri

800 m easy & 15 min drill sets 45 min easy 30 min tempo

Sat

  90 min easy  

Race Simulation Training Phase

  Swim Cycle Run

Sun

  45 hilly or fast 30 min easy

Mon

     

Tues

1000 m swim (open water) 45 min easy  

Wed

40 min drill practice   25 min easy

Thurs

  45-60 min near race pace  

Fri

800 m easy & drill sets 60 min easy 30 min tempo

Sat

30 min drill practice    

Brick training: Immediate transition into next event

Week Taper

Day Training time (minutes)
1 60
2 Rest
3 40
4 30
5 20
6 Rest
7 Race Day


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