12-Week Olympic Triathlon Training Plan for Beginners

vkuhn0692
Jul 2
3 min read

Taking on your first Olympic triathlon? You’re in the right place! Olympic distance races include a 1500m swim, a 40K (24.8 mile) bike ride, and a 10K (6.2 mile) run. It’s a solid step up from a sprint and a great challenge for athletes looking to push themselves further.

This 12-week beginner training plan is designed for athletes who have completed a sprint or have a moderate fitness base. The focus is on gradually building endurance, getting comfortable with longer sessions, and preparing your body and mind for race day.

Weekly Overview

Workouts per week: 6 days of activity (including 1 brick workout)
Rest days: 1 day
Duration: 45–90 minutes per workout

Weekly Structure

Monday: Rest or active recovery (light yoga/stretching)
Tuesday: Run + Strength (30–45 min run, 15 min strength)
Wednesday: Swim (technique + distance)
Thursday: Bike (endurance or interval session)
Friday: Swim or Easy Run
Saturday: Brick workout (Bike + Run)
Sunday: Long Run or Long Bike (alternate weekly)

Weekly Training Chart

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1-2	Rest/ Recovery	Run + Strength	Swim 800m	Bike 45 min	Easy Run or Swim	Bike 45 + Run 15	Long Run (30 min)
3-4	Rest/ Recovery	Run + Strength	Swim 1000m	Bike 50-60 min	Swim 1000m	Bike 60 + Run 20	Long Bike (60 min)
5-6	Rest/ Recovery	Run Intervals	Swim 1200m	Bike Intervals	Easy Run	Bike 75 + Run 25	Long Run (45 min)
7-8	Rest/ Recovery	Tempo Run + Core	Swim 1300m	Bike 70 min	Swim Drills	Bike 90 + Run 30	Long Bike (75 min)
9-10	Rest/ Recovery	Run + Strength	Swim 1500m	Bike Intervals	Easy Run or Swim	Bike 90 + Run 35	Long Run (60 min)
11	Rest/ Recovery	Easy Run + Core	Swim 1000m	Bike 60 min	Swim 800m	Brick 45 + Run 20	Short Bike or Run
12	Rest	Light Jog or Swim	Optional Swim	Rest	Rest	Race Prep (20/10)	Race Day!

Training Plan Breakdown

Weeks 1-2: Foundation Building

Focus: Establish routine, build endurance gradually.
Swim: 800m focusing on comfort and form.
Bike: 45 minutes steady effort.
Run: 30 minutes, easy pace.
Brick: 45 min bike + 15 min run.

Weeks 3-4: Volume Increase

Focus: Extend time in each discipline.
Swim: 1000m, include intervals.
Bike: 60 min, steady with some surges.
Run: 35-40 minutes, build up to 5K nonstop.
Brick: 60 min bike + 20 min run.

Weeks 5-8: Intensity & Endurance

Focus: Add intervals, improve stamina.
Swim: 1200-1300m, include drill work.
Bike: 70-90 minutes, introduce intervals.
Run: 40-50 minutes, include tempo segments.
Brick: Up to 90 min bike + 30 min run.

Weeks 9-10: Peak Training

Focus: Longest sessions, simulate race day.
Swim: Full 1500m swims.
Bike: 90+ minutes.
Run: Up to 10K distance.
Brick: Longest combo sessions (90/35).

Weeks 11-12: Taper & Race Prep

Focus: Reduce volume, stay sharp.
Practice transitions, gear setup, race nutrition.
Week 12: Rest, hydrate, and mentally prep.

Tips for Success

Pace Yourself. Don’t peak too early; follow the plan.
Brick Workouts Matter. Practice bike-to-run transitions.
Nutrition is Key. Practice fueling during long workouts.
Rest = Training. Take your rest days seriously.

Final Thoughts

An Olympic triathlon is a big achievement, and you're more than capable of conquering it. With 12 weeks of consistent training and smart preparation, you’ll line up on race day feeling strong and ready. Believe in yourself, trust the work, and go have fun out there!