Triathlon Program

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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