10-Week Olympic Distance Intermediate Training Plan

Plan Overview

This 10-week plan is designed for intermediate triathletes targeting an Olympic distance race (1500m swim, 40km bike, 10km run). You should be able to complete a sprint triathlon comfortably and want to step up to the Olympic distance within the next 10 weeks. By the end of the plan, you will be capable of sustaining race-pace effort across all three disciplines for the full Olympic distance.

Prerequisites

• Can swim 1km continuously at a steady aerobic pace
• Can run 5K comfortably and has some 10K running experience
• Can ride 40–50km outdoors or 60 minutes on the turbo trainer
• Has completed at least one sprint triathlon
• Access to a pool, turbo trainer or outdoor bike, and a safe running route

Plan Structure

The plan is divided into three phases with a taper week to peak on race day. Weekly training volume starts at 6–8 hours and builds to 9–11 hours in the peak phase before dropping back to 4–5 hours in the taper. Each phase has a clear focus to ensure progressive overload without overtraining.

• Weeks 1–3: Base Phase — Three sessions per discipline each week, focusing on aerobic endurance and technique. Swim sessions prioritise stroke efficiency; bike sessions build Zone 2 endurance; run sessions establish weekly mileage at easy effort
• Weeks 4–7: Build Phase — Intensity increases with threshold swims, sweet spot turbo intervals and tempo run sessions. Brick sessions are introduced from Week 5. This is the hardest block of the plan — manage your recovery carefully
• Weeks 8–9: Peak Phase — Race simulation sessions, the longest ride and run of the plan, and a full rehearsal of race-day routine including transitions, nutrition and kit
• Week 10: Taper — Volume drops by 40% while intensity is maintained. Short, sharp sessions keep your legs sharp without adding fatigue. Focus on sleep, nutrition and mental preparation

Sample Week (Build Phase, Week 5)

This is a typical week from the heart of the plan, showing the balance of sessions and workload for the build phase:

• Monday: Rest or 30-minute easy recovery swim (mixed strokes)
• Tuesday: Threshold run 45 minutes — 800m intervals at race pace
• Wednesday: Pool swim 60 minutes — CSS pace sets or 2km continuous endurance
• Thursday: Turbo trainer sweet spot intervals 75 minutes — 3 x 15 minutes at 88–93% FTP
• Friday: Rest or 20-minute easy swim for active recovery
• Saturday: Outdoor ride 90 minutes at aerobic effort + 15-minute transition run immediately after
• Sunday: Long run 60–70 minutes at easy to moderate pace (Zone 2–3)

Key Tips for Success

• Consistency beats heroics: Missing one session is fine. Missing three in a row significantly disrupts the training effect — prioritise showing up even when you cannot give 100%
• Protect your sleep: Triathlon training places a heavy demand on your body. Nine hours of sleep per night during high-volume weeks will produce better results than any single session
• Practise race nutrition: Use your long bike and brick sessions to trial your race-day fuelling strategy — gels, bars, drinks and timing. Never try something new on race day
• Do a full dress rehearsal: In Week 9, complete a mock race-distance training day (shorter versions of each leg) with your full race kit, nutrition and transition setup