• Overview
  • Training plan
  • Discussions

About this challenge

The Olympic triathlon is a multi-discipline event consisting of a 1500m swim, 40km bike and finishing with a 10km run. This Olympic triathlon challenge will safely progress your fitness across these three disciplines so that you will be able to comfortably complete the challenge. Throughout the challenge you’ll receive supporting articles and advice to compliment your training.    

intermediate Training Plan

Entry requirements: intermediate

This challenge is for you if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
12 weeks
Week 1
Jump to:
Monday
Rest

1. 200 metres warm up (75 metres freestyle, 25 metres backstroke)

 

2. 4 x 25 metres (as 15 metres fast, 10 metres recovery with 20 seconds recovery)

3. 200 metres freestyle

 

4. 4 x 25 metres (start easy and build to max with 20 seconds recovery)

 

5. 200 metres freestyle

 

6. 4 x 25 metres (all fast with 20 seconds recovery)

 

7. 100 metres recovery (freestyle / backstroke)

Swim total 1,000 metres

Tuesday
Training

30 minutes jog at an easy pace

Wednesday
Training

45 minutes easy ride

Thursday
Rest

Recovery and stretching

Friday
Training

40 minutes jog at easy pace

Saturday
Training

60 minutes easy ride

Sunday
Training

AM - 60 minutes easy ride

PM - 30 minutes run

Split your training with one session in the morning (AM) and one in the afternoon (PM)

Monday
Training

1. 8 x 50 metres

(Odd reps = 25 metres freestyle,  25 metres backstroke; even reps = 25 metres easy and 25 metres build to max effort)

 

2. 5 x 100 metres (as 75 metres strong pace and 25 metres cruise in to finish the 100 metres plus 30 seconds recovery)

 

3. 4 x 75 metres (as 50 metres steady and 25 metres kick only)

 

4. 4 x 50 metres pull strong pace

 

5. 100m easy swim recovery

 

Swim total 1,500 metres

Tuesday
Training

40 minutes run

Wednesday
Training

60 minutes easy ride

Thursday
Rest

Recovery and stretching

Friday
Training

1. 500 metres easy swim choice

 

2. 400 metres swim pull

 

3. 300 metres (as 125 metres freestyle, 25 metres backstroke x 2)

 

4. 200 metres Starting easy and finishing fast

 

5. 4 x 25 metres Fast

 

6. 100 metres recovery

Swim total 1,600 metres

Saturday
Training

70 minutes easy ride with 5 x (3 minutes over gear and 5 minutes recovery)

 

PM -  30 minutes jog

Morning ride and afternoon jog

Sunday
Training

45 minutes easy run at a comfortable pace

Monday
Training

1. 4 x 125 metres (1 and 3 as 75 metres freestyle, 25 metres kick, 25 metres backstroke;  2 and 4 as 75 metres freestyle, 25 metres backstroke, 25 metres build to a sprint)

 

2. 4 x 25 metres (as 15 metres head up sprint 10 metres recovery)

 

3. 4 x 25 metres as 15 metres sprint and 10 metres recovery

 

4. 3 x 200 metres 2 swim and 1 pull and 30 seconds recovery

 

5. 8 x 25 metres each one getting faster

 

6. 100 metres recovery

Swim total 1,500 metres

Tuesday
Training

40 minutes run 

Wednesday
Training

60 minutes easy ride with 3 x (3 x 1 minutes fast 1 minute recovery) with an extra 5 minutes between each set)

Thursday
Rest

Recovery and stretching

Friday
Training

1. 2 x 400 metres 1 swim 1 pull

 

2. 2 x 300 metres  8 strokes fast at the start of each 300 metres  

 

3. 2 x 200 metres  (50 metres kick,  100 metres swim 50 metres build)

 

4. 2 x 100 metres (as 75 metres freestyle, 25 metres  different stroke)

Swim total 2,000 metres

Saturday
Training

AM - 75 minutes ride with 4 x 5 minutes over gear 5 minutes recovery

 

PM - 35 minutes run easy pace

Ride in the morning and run in the afternoon

Sunday
Training

45 - 60 minutes easy run

Monday
Training

1. 300 metres swim (as 125 metres freestyle, 25 metres  different stroke)

 

2. 200 metres (8 strokes fast every 50 metres )

 

3. 4 x 25 metres  (as 15 metres fast and the rest recovery)

 

4. 12 x 100m (1 steady, 1 fast, 1 pull recovery)

 

5. 4 x 25 metres  Kick

 

6. 4 x 25 metres  Swim recovery

PM - 30 minutes jog

Swim total 2,000 metres and afternoon jog

Tuesday
Training

40 minutes jog

Wednesday
Training

60 minutes ride: with 2 x (10 minutes of 20 seconds fast 40 seconds recovery) 5 minutes recovery after first set

Thursday
Rest

Rest

Friday
Training

1. 6 x 100 metres (alternating swim and pull easy)

 

2. 4 x 25 metres (15 metres fast, 10 metres  recovery)

 

3. 200 metres strong pace

 

4. 4 x 25 metres  Build to a sprint

 

5. 200 metres  strong pace

 

6. 4 x 25 metres  All fast!

 

7. 200 metres  strong pace

 

8. 4 x 100 metres  pull with and 20 seconds recovery

 

9. 100 metres  choice recovery

Swim total 2,200 metres

Saturday
Training

AM - 90 minutes steady ride with 4 x (5 minutes over gear and 5 minutes recovery)

 

PM -  30 minutes easy jog

Morning ride and afternoon run

Sunday
Training

60 minutes easy run

Monday
Rest

Rest

Tuesday
Training

1. 800 metres straight (as 350 metres freestyle, 50 metres kick)

 

2. 4 x 200 metres (50 metres fast and 150 metres easy and 30 seconds recovery)

 

3. 100 metres kick

 

4. 100 metres swim

 

5. 100 metres kick

 

6. 100 metres recovery

 

Swim total 2,000 metres

Wednesday
Training

60 minutes easy ride

Thursday
Training

30 minutes easy run

Friday
Training

1. 10 x 50 metres (as odd reps 25 metres freestyle, 25 metres backstroke; even reps 25 metres easy, 25 metres build)

 

2.  5 x 200 metres as easy 200 metres getting faster and full recovery

 

3. 300 metres pull

 

4. 8 x 25 metres easy

Swim total 2,000 metres

Saturday
Training

90 minutes easy ride

Sunday
Training

45 minutes easy run

Monday
Training

1. 20 x 50 metres 

- freestyle
- kick
- free / backstroke
- 8 strokes max rest recovery
- Last 10 metres sprint

Repeat all 5 types 4 times to complete the set of 20

 

2. 6 x 50 metres (All Max Effort + 30 seconds recovery)

 

3. 3 x 200 metres (1 and 2 Strong and the 3rd Pull plus 30 seconds recovery)

 

4. 300 metres recovery (100 metres Free, 100 metres Back, 100 metres Breast)

Straight after swim - 30 minutes jog

Swim total 2,250 metres

Take a snack to eat directly afterwards

Tuesday
Training

45 minutes fartlek run (every 5 minutes (or 1k) run between 60 seconds and 90 seconds fast)

Wednesday
Training

60 minutes easy cycle and include 2 x (5 x 1 minutes fast, 1 minute recovery) and 5 minutes between sets

Thursday
Rest

Rest

Friday
Training

1. 400 metres swim

 

2. 300 metres pull

 

3. 200 metres (as 50 metres kick, 25 metres swim, 25 metres backstroke)

 

4. 4 x 25 metres fast

 

5. 4 x 200 metres easy and 30 seconds recovery

 

6. 4 x 100 metres moderate intensity and 20 seconds recovery

 

7. 4 x 50 metres fast and 10 seconds recovery

 

8. 4 x 25 metres easy recovery

Swim total 2,500 metres

Saturday
Training

AM - 90 minutes ride with 5 x 3 minutes over gear and 2 minutes race pace (normal gear) and 5 minutes recovery

 

PM - 45 minutes easy jog

Morning ride followed by afternoon jog

Sunday
Training

60 minutes build run as you feel. Start off easy and gradually push up the pace towards the end

Monday
Training

1. 400 metres swim

 

2. 4 x 75 metres (50 metres pull, 25 metres kick with pull buoy)

 

3. 4 x 50 metres 10 strokes fast and the rest easy

 

4. 6 x 75 metres Fast and 25 metres recovery

 

5. 4 x 200 metres Each 200 metres repetition getting faster

6. 4 x 25 metres recovery

 

PM - 30 minutes easy jog 

Swim total 2,500 metres followed up with an evening jog

Tuesday
Training

45 minutes fartlek run (every 1k or every 5 minutes run 60 - 90 seconds fast)

Wednesday
Training

60 minutes easy choice build ride (last 30 minutes stronger then first 30 minutes)

Thursday
Rest

Rest

Friday
Training

20 x 100 metres and 30 seconds rest (Consisting of:

- 5 x Easy warm up 75 metres Freestyle 25 metres choice

- 5 x Race Pace

- 5 x (50 metres Start Pace 50 metres Race Pace)

- 5 x Each Rep is strong - Recovery pace

Swim total 2,000 metres

Saturday
Training

AM - 1 hour 45 minutes easy ride - 2 x 10 minutes of 2 minutes over gear 2 minutes under gear high rpm

 

PM - 30 minutes run

Morning ride followed by afternoon run

Sunday
Training

60 minutes easy ride recovery

Monday
Training

30 minutes easy jog

Tuesday
Training

1. 8 x 125 metres (odd = 25 metres kick on side, 75 metres swim, 25 metres backstroke; even = 25 metres fast, 75 metres easy, 25 metres breaststroke)

 

2. 6 x 25m fast 15 sec rest; 300m steady; 100m freestyle / backstroke

Repeat all of session 2 above

 

3. 100 metre kick

 

4. 50 metre swim

Swim total 2,250 metres

Wednesday
Training

60 minutes ride with 5 x (3 minutes build from steady to fast) and 5 minutes recovery

Thursday
Rest

Rest

Friday
Training

1.400 metres Easy

 

2. 300 metres (Every 100 metres you swim 12 strokes fast)

 

3. 200 metres (pull build easy to strong)

 

4. 100 metres (75 metres freestyle, 25 metres backstroke)

Repeat all sessions 1-4

Swim total 2,000 metres

Saturday
Training

AM - 2 hours endurance ride

 

PM - 45 minutes very easy run

Morning ride followed by afternoon run

Sunday
Training

60 minutes ride with 8 x (2 minutes over gear and 2 minutes under gear)

Monday
Rest

Rest

 

Tuesday
Training

1. 5 x 100 metres easy choice of strokes

 

2. 20 x 25 metres and 15 seconds recovery 

(consisting of

- First 15 metres sprint
- backstroke
- build to max
- catch up drill)

 

3. 8 x 50 metres

- 1st breathing every 3 strokes
- 2nd breathing every 5 strokes
- 3rd Breathing every 3 strokes
- 4th breathing every 7 strokes

 

4. 100 metres easy

PM - 40 minutes easy jog

Swim total 1,500 metres followed by afternoon jog

Wednesday
Training

60 minutes easy ride own choice of effort level

Thursday
Rest

Rest

Optional 30 minutes jog

Friday
Training

1. 1000 metres straight Swim and 1 minute recovery

 

2. 2 x 400m and 30 seconds recovery

- 1st swim easy
- 2nd swim at race pace

 

3. 4 x 100 metres recovery pull

Swim total 1,500 metres

Saturday
Training

2 hour easy ride (5 x 3 minutes over gear strong pace on the hills)

Sunday
Training

60 minutes easy run

Monday
Training

1. 2 x 150 metres easy swim

 

2. 4 x 25 metres fast

 

3. 2 x 150 metres pull easy

 

4. 4 x 25 metres fast

 

5. 100 metres kick recovery

 

6. 12 x 100 metres and 30 seconds recovery (odd reps easy; even reps fast)

 

7. 150 metres swim

 

Swim total 2,250 metres

Tuesday
Training

1. 50 minutes run

 

2. 2  x (3 minutes fast with 90 seconds recovery; 2 minutes fast with 1 minutes recovery; 1 minute fast. Take a 5 minute recovery between the two sets)

 

Wednesday
Training

75 minutes hilly loop ride at strong pace

Thursday
Rest

Rest

Friday
Training

45 minutes easy run with 2 x (5 x 20 seconds sprints)

Saturday
Training

1. 30 minutes very easy run

 

2. 2 hours easy bike ride

 

3. 35 minutes run as:

- 10 minutes target Race Pace
- 5 minutes recovery jog / stop
- 2 x 5 minutes race pace with 2 minute 30 seconds recovery- Warm down

Brick session combining run-bike-run.

 

This session should be completed with no extra rest other then the time it takes you to get changed.

 

This session is the perfect opportunity to practice race nutrition. As a suggestion take an energy gel every 30 minutes of the session plus a bottle of energy drink for every hour on the bike

Sunday
Training

1. 20 x 50 metres (1 & 2 swim, 3 as kick, 4 as free/back, 5 as 25 metres fast, 25m recovery)

 

2. 10 x 100 metre easy swim (2 swim, 2 pull, 1 kick)

 

3. 200 metres recovery choice

 

Swim total 2,200 metres

Monday
Training

1. 16 x 50 metres with 15 seconds recovery (complete as:

- Long smooth stroke
- 25 metres freestyle, 25 metre backstroke
- 25 metres fast, 25 metres backstroke
- 50 metres start pace during race)

 

2. 4 x 50 metres fast with 60 seconds rest

 

3. 6 x 200 metres all at target race pace

 

4. 8 x 25 metres fast

 

5. 100 metres easy swim

 

 

Swim total 2,500 metres (ideally in wetsuit)

Tuesday
Training

60 minutes easy run

Wednesday
Training

75 minutes ride with 4 x 3 minutes over gear, 3 minutes high rpm

Thursday
Rest

Rest

Friday
Training

30 minutes easy run with 2 x (4 x 30 seconds fast) full recovery

Saturday
Training

1. 2 hours bike as 30 minutes easy riding plus 4 x (8 minutes at your target race pace with 4 minutes recovery)

 

2. 40 minutes run off the bike as :

- Optional 5mins easy first to find your legs
- 4 x 30 seconds fast and 30 seconds easy
- 2 x 3 minutes at target race pace plus 2 minutes recovery jog
- 2 x 2 minutes faster than race pace and 1 minute recovery jog
- 2 x 1 minute faster than the above and 1 minute recovery jog
- 4 x 30 seconds fast and 30 seconds easy

Brick session. 

 

Make sure you keep a realistic pace on these efforts otherwise the session will be too tough.

 

Again its's an opportunity to practice race day nutrition. You should run fast straight off the bike. This is the last hard workout before the big day so enjoy it and give it your best effort!

Sunday
Training

1. 500 metres easy

 

2. 400 metres pull

 

3. 300 metres (125 metres freestyle, 25 metres backstroke)

 

4. 200 metres kick

 

5. 100 metres easy

Swim total 1,500 metres

Monday
Rest

Rest

Tuesday
Training

1. 1,000m straight building from very easy to race pace by the end

 

2. 100 metres kick and backstroke

 

3. 400 metres coach special *

 

4. 4 x 100 metres (25 metres kick on left side, 25 metres kick on right side, 50 metres swim)

 

5. 100 metres easy

Swim total 2,000 metres

 

*Coach special is when you swim 6 strokes fast at the start of the 50 metres and the rest of the 50 metres easy, then you swim 8 strokes fast, then 10 strokes fast adding on 2 strokes at a time till the distance is completed

Wednesday
Training

30 minutes easy run (with 5 x 1 minute at race pace with 1 minute recovery plus 5 x 30 seconds race pace and 30 seconds recovery)

Thursday
Training

60 minutes easy ride

Friday
Training

1. 300 metres easy

 

2. 4 x 25 metres sprint

 

3. 100 metres race pace

 

4. 4 x 25 metres sprint

 

5. 100 metres race pace

 

6. 300 metres easy

Swim 1,000 metres

Saturday
Training

1. 45 minutes easy bike ride with 5 x 30 seconds at race pace

 

2. 20 minutes easy jog and 3 x 30 seconds at above race pace

Sunday
Race day

Race day

Week 1
Jump to:
Have you already completed this?