18 Week Olympic Distance Intermediate Triathlon Training Plan

The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, either Sprint Distance or Olympic Distance Races. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike.

As always, increasing your efforts in training in an attempt to improve your performance requires some thinking  on your part. Remember you have to race and train smarter.

Different Phases of the Training Plan

The first 12 weeks of the program is considered a base building phase gradually increasing your distances in all three sports.

A speedwork/quality phase makes up weeks 13-16 with weeks 17 and 18 dedicated to the taper.

You will also notice three recovery weeks on weeks 4, 8 and 12. These are important. Stick to them.

By the end of the base building phase, some of you may start to get a little grumpy and irritable. This is due to the fact that you are pushing that “overtrained” state.

Fortunately, the speedwork phase begins the following week. During this period you will be cutting back on the mileage/yardage while maintaining your overall endurance. This will also provide you with the added rest for which are looking.

You will probably experience an increase in energy and your attitude will start to err towards the positive side! This is also a time when you must begin to use your head, control your energy and train smart! An improper approach to speedwork can lead to injuries in all three events. We will discuss this further as we break down the individual activities.

The base building phase focuses on general aerobic training and should include the use of a heart rate monitor. If you do not own one, than I suggest you make the purchase.

Two-a-Day Workouts 

If possible, divide your two-a-day workouts into an a.m and p.m workout. Do not treat these as a brick workout.

Note Regarding Swim Workouts

You have your choice of workouts for each distance. (workouts listed at the bottom of the page) You may choose whichever workout you wish. For example, there are two workouts totaling 750 yds. Take your pick! I suggest not doing the same workout each time to break things up.

Training Plan