Macca's 12-Week Olympic Distance - Beginner

Overview

This plan is designed for new members looking to start the sport of triathlon. With this plan you will be able to comfortably finish the race. Starts at 6 hours per week and peaks at 8 hours.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Decreasing 50's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 1 run: Run - Endurance (Short) swim: Recovery 20x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 1h 48 m
ride: 2h 56 m
Total: 6h 20 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Decreasing 50's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 1 run: Run - Endurance (Short) swim: Recovery 20x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 1h 48 m
ride: 2h 56 m
Total: 6h 20 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Decreasing 50's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 2 run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 2h 14 m
ride: 2h 56 m
Total: 6h 46 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Increasing 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 2 run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 2h 21 m
ride: 2h 56 m
Total: 6h 53 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Increasing 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 3 run: Run - Endurance (Short) swim: Recovery 50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 2h 9 m
ride: 2h 56 m
Total: 6h 41 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 50's and 100's run: Bike Strength / Run OTB Race Effort ride: Bike Strength / Run OTB swim: Speed-Technique 3 run: Run - Endurance (Short) swim: Recovery 50's ride: Bike Big Ring Effort ride: Endurance

run: 2h 5 m
swim: 2h 9 m
ride: 2h 56 m
Total: 7h 10 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x1's) swim: Swim Endurance 50's and 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 4 run: Run - Endurance (Short) swim: Recovery 50's ride: Bike Big Ring Effort ride: Endurance

run: 2h 5 m
swim: 2h 9 m
ride: 2h 56 m
Total: 7h 10 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x1's) swim: Swim Endurance 50's and 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 4 run: Run LSD swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 2h 35 m
swim: 2h 12 m
ride: 3h 16 m
Total: 8h 3 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 5 run: Run LSD swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 2h 35 m
swim: 2h 10 m
ride: 3h 16 m
Total: 8h 1 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 5 run: Run LSD swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 2h 35 m
swim: 2h 10 m
ride: 3h 16 m
Total: 8h 1 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 4-3-2-1 swim: Speed-Technique 5 run: Run - Endurance (Short) swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 1h 56 m
swim: 2h 10 m
ride: 3h 16 m
Total: 7h 22 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 4-3-2-1 swim: Speed-Technique 5 ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

run: 1h 26 m
swim: 1h 42 m
ride: 1h 25 m
Total: 4h 33 m

MX Endurance Training Plan Library

Our extensive range of training plans require Full Membership and are available on the state of the art, Today's Plan training platform where you can sync and download your workouts to your garmin or zwift. MX Endurance Premium members also receive a 50% discount on a premium Today's Plan account.

Related Plans