Triathlon Program

Distance	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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