12-Week Olympic Triathlon Training Plan

Swimmers in the 2015 Woburn Abbey Half-Iron
(Image credit: tri for life)

This is one of three triathlon training plans created exclusively for Coach by endurance coach Steve Whittle. The sprint triathlon training plan is aimed at first-timers and then there’s the half Ironman triathlon training plan for more experienced triathletes.

“This plan is aimed at people who are looking to take the next step up having completed two or three sprint distance events,” says Whittle. “With this in mind, it’s 12 rather than 10 weeks long.”

How long is an Olympic triathlon?

An Olympic triathlon consists of a 1.5km swim, 40km cycle and 10km run.

12-Week Olympic Triathlon Training Plan

This is a straightforward training plan with sessions measured by duration, rather than a distance to cover or intensity to hit. This will help to progressively improve your endurance, as well as making it simpler to fit all of this training into your work, family and social commitments.

Week 1

Swipe to scroll horizontally
MondaySwim 15min and bike 1hr
TuesdaySwim 20min and run 20min
WednesdayBike 1hr
ThursdaySwim 25min
FridayRest
SaturdayRun 35min
SundayBike 1hr 40min

Week 2

Swipe to scroll horizontally
MondaySwim 15min and bike 1hr
TuesdaySwim 20min and run 20min
WednesdayBike 1hr 20min
ThursdaySwim 30min and run 25min
FridayRest
SaturdayRun 40min
SundayBike 2hr

Week 3

Swipe to scroll horizontally
MondaySwim 15min and bike 40min
TuesdaySwim 15min and run 20min
WednesdayBike 1hr
ThursdaySwim 25min and run 20min
FridayRest
SaturdayRun 30min
SundayBike 1hr 20min

Week 4

Swipe to scroll horizontally
MondaySwim 20min and bike 1hr
TuesdaySwim 20min and run 20min
WednesdayBike 1hr 20min
ThursdaySwim 30min and run 25min
FridayRest
SaturdayRun 40min
SundayBike 2hr

Week 5

Swipe to scroll horizontally
MondaySwim 20min and bike 1hr
TuesdaySwim 25min and run 25min
WednesdayBike 1hr 40min
ThursdaySwim 35min and run 30min
FridayRest
SaturdayRun 45min
SundayBike 2hr 20min

Week 6

Swipe to scroll horizontally
MondaySwim 20min and bike 1hr 20min
TuesdaySwim 30min and run 25min
WednesdayBike 1hr 40min
ThursdaySwim 35min and run 35min
FridayRest
SaturdayRun 50min
SundayBike 2hr 40min

Week 7

Swipe to scroll horizontally
MondaySwim 15min and bike 1hr
TuesdaySwim 20min and run 20min
WednesdayBike 1hr 20min
ThursdaySwim 30min and run 25min
FridayRest
SaturdayRun 40min
SundayBike 2hr

Week 8

Swipe to scroll horizontally
MondaySwim 25min and bike 1hr 20min
TuesdaySwim 30min and run 25min
WednesdayBike 1hr 40min
ThursdaySwim 35min and run 35min
FridayRest
SaturdaySwim 20min and run 50min
SundayBike 2hr 40min

Week 9

Swipe to scroll horizontally
MondaySwim 30min and bike 1hr 40min
TuesdaySwim 35min and run 25min
WednesdayBike 1hr 40min
ThursdaySwim 40min and run 40min
FridayRest
SaturdaySwim 20min and run 55min
SundayBike 3hr

Week 10

Swipe to scroll horizontally
MondaySwim 35min and bike 1hr 40min
TuesdaySwim 35min and run 30min
WednesdayBike 2hr
ThursdaySwim 40min and run 45min
FridayRest
SaturdaySwim 20min and run 1hr
SundayBike 3hr 20min

Week 11

Swipe to scroll horizontally
MondaySwim 30min and bike 1hr 40min
TuesdaySwim 35min and run 30min
WednesdayBike 1hr 40min
ThursdaySwim 20min and run 45min
FridayRest
SaturdayRun 1hr
SundayBike 2hr 40min

Week 12

Swipe to scroll horizontally
MondaySwim 30min and bike 1hr 40min
TuesdayRun 45min
WednesdaySwim 30min and bike 1hr 40min
ThursdayRest
FridayBike 20min and run 10min
SaturdayRace Day
SundayRest

More Great Triathlon Training Advice

Ben Ince

Between 2010 and 2016, Ben was the deputy editor of Men’s Fitness UK, which predated, and then shared a website with, Coach. Ben also contributed exclusive features to Coach on topics such as football drills, triathlon training plans and healthy eating.