Tri in 10 - Ten-Week Olympic Plan

Train for a triathlon in just 10 weeks with these simple sessions and schedules


Posted: 24 November 2009
by Zoë McDonald and Lisa Buckingham

Guide to the schedule

Week 1

Mon Resistance moves (15 min optional) REST
Tue 5K running time trial + core moves (15 min optional)
Wed Swim Drills (1000m total)
Thu Hill run. 10-min endurance pace + short hill repeats x 6, another 10-min endurance pace + resistance moves (15 min optional)
Fri 750 swim time trial + interval swim (15 min)
Sat Endurance run (45 min) + core moves (15 min optional)
Sun 20K ride time trial

Week 2

Mon Resistance moves (15 min optional) REST
Tue Interval run (25 min)
Wed Brick (ride 30 min + tempo run 10 min)
Thu Interval swim (6 x 200m repeats) + resistance moves (15 min optional)
Fri Cadence ride (30 min) + core moves (15 min optional) + swim drills (1000m optional)
Sat Endurance run (50 min) + core moves (15 min optional)
Sun Endurance ride (60 min)

Week 3

Mon Resistance moves (15 min optional) REST
Tue Hill run. 10-min endurance pace + short hill repeats x 8, another 10-min endurance pace + core moves (15 min optional)
Wed Brick (ride 40 min + tempo run 10 min)
Thu Cadence ride (35 min) + interval swim (7 x 200m repeats) + resistance moves (15 min optional)
Fri Swim drills (1200m total) + 500m slow swim
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (70 min)

Week 4


Mon Resistance moves (15 min optional) REST
Tue Interval run (30 min) + swim drills (1200m total)
Wed Brick (ride 45 min + tempo run 15 min) + resistance moves (15 min optional)
Thu Interval swim (7 x 200m repeats) + core moves (15 min optional)
Fri 20K ride time trial
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (75 min)

Week 5

Mon Resistance moves (15 min optional) REST
Tue Swim drills (1200m total) + 500m slow swim
Wed Brick (ride 50 min + tempo run 10 min)
Thu 5K running time trial + core moves (15 min optional)
Fri 750m swim time trial + cadence ride (35 min) + resistance moves (optional)
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (80 min)

Week 6

Mon Resistance moves (15 min optional) REST
Tue Cadence ride (25 min) + interval swim (8 sets 200 repeats) + core moves (15 min optional)
Wed Brick (ride 60 min + tempo run 15 min)
Thu Hill run. 10-min endurance pace + short hill repeats x 8 + 10 more mins endurance pace + resistance moves (15 min optional)
Fri Swim drills (1500m total)
Sat Endurance run (50 min) + core moves (15 min optional)
Sun Endurance ride (95 min)

Week 7

Mon Resistance moves (15 min optional) REST
Tue Cadence ride (35 min) + interval swim (9 sets 200m repeats)
Wed Brick (ride 60 min + tempo run 15 min) + core moves (15 min optional)
Thu Interval run (30 min)
Fri Swim drills (1500m total) + 400m recovery swim + resistance moves (15 min optional)
Sat Endurance run (70 min) + core moves (15 min optional)
Sun Endurance ride (105 min)

Week 8

Mon Resistance moves (15 min optional) REST
Tue Swim drills (1750m total) + 20K ride time trial + core moves (15 min optional)
Wed Brick (ride 70 min + tempo run 15 min)
Thu Hill run. 10-min endurance pace + short hill repeats x10, another 10-min endurance pace + core moves (15 min optional)
Fri Interval swim (10 x 200m repeats)
Sat Endurance run (80 min) + core moves (15 min optional)
Sun Endurance ride (90 min)

Week 9

Mon Resistance moves (15 min optional) REST
Tue 5K running time trial + swim drills (1750m total) + core moves (15 min optional)
Wed Brick (ride 60 min + tempo run 20 min)
Thu Cadence ride (40 min) + resistance moves (15 min optional)
Fri 750 swim time trial + interval swim (5 x 200m repeats)
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (80 min)

Week 10

Mon REST
Tue Brick (ride 20 min + tempo run 10 min)
Wed Swim drills (1750m total)
Thu REST (or 20 min easy ride)
Fri REST
Sat Easy ride (15 min) + 10-min easy run
Sun RACE!


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Tri in 10 - Ten-Week Sprint Plan
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The Club Culture

Triathlon Olympic Schedule
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Discuss this article

How about a half iron man programme.
Posted: 24/01/2012 at 21:30

How about a half iron man programme.
Posted: 24/01/2012 at 21:30

how about less of an echo??
Posted: 25/01/2012 at 09:47

Echo...


Posted: 25/01/2012 at 10:02

Isn't 2 halves a full one ?
Posted: 25/01/2012 at 10:10

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