15 Week Olympic Distance Training Program
Build Phase
Weeks 1 - 4 focus on quality not quantity.
Swim workouts should primarily be stroke/skill workouts.
Example swim workout: Warm-up (200 swim + 50), Drill set (6 x 100 drills), Cool
down (200 swim)
| WK-1 | Swim | Bike | Run |
| Monday | 1000 yds | 10 miles | |
| Tuesday | 1000 yds | 3 miles | |
| Wednesday | 15 miles | ||
| Thursday | 1250 yds | 2 miles + 1 mile walk | |
| Friday | rest | rest | rest |
| Saturday | 3 miles | ||
| Sunday | 20 miles |
| WK-2 | Swim | Bike | Run |
| Monday | 1000 yds | 15 miles p.m. | |
| Tuesday | 1000 yds | 3 miles | |
| Wednesday | 20 miles | ||
| Thursday | 1500 yds | 3 miles | |
| Friday | |||
| Saturday | 4 miles | ||
| Sunday | 30 miles |
| WK-3 | Swim | Bike | Run |
| Monday | 1000 yds | 15 miles | |
| Tuesday | 1250 yds | 3 miles | |
| Wednesday | 25 miles | ||
| Thursday | 1750 yds | 4 miles | |
| Friday | |||
| Saturday | 4 miles | ||
| Sunday | 35 miles |
| WK-4 | Swim | Bike | Run |
| Monday | 1000 yds | 20 miles | |
| Tuesday | 1500 yds | 3 miles | |
| Wednesday | 25 miles | ||
| Thursday | 2000 yds | 3 miles | |
| Friday | |||
| Saturday | 5 miles | ||
| Sunday | 40 miles |
Endurance
Phase
Weeks 5 - 8 focus on adding distance slowly. Don't sacrifice form.
| WK-5 | Swim | Bike | Run |
| Monday | 1250 yds | 20 miles | |
| Tuesday | 1000 yds | 3 miles | |
| Wednesday | 30 miles | ||
| Thursday | 1500 yds | 3 miles | |
| Friday | |||
| Saturday | 4 miles | ||
| Sunday | 30 miles |
| WK-6 | Swim | Bike | Run |
| Monday | 1250 yds | 20 miles | |
| Tuesday | 1500 yds | 3 miles | |
| Wednesday | 25 miles | ||
| Thursday | 2000 yds | 4 miles | |
| Friday | 20 miles | ||
| Saturday | 1000 yds | 5 miles | |
| Sunday | 40 miles | walk 2 miles after bike |
| WK-7 | Swim | Bike | Run |
| Monday | 1500 yds | 25 miles | |
| Tuesday | 1750 yds | 3 miles | |
| Wednesday | 25 miles | ||
| Thursday | 2250 yds | 3 miles | |
| Friday | 20 miles | ||
| Saturday | 1000 yds. | 6 miles | |
| Sunday | 45 miles | walk 2 miles after bike |
| WK-8 | Swim | Bike | Run |
| Monday | 1750 yds | 25 miles | |
| Tuesday | 2000 yds | 3 miles | |
| Wednesday | 30 miles | ||
| Thursday | 2500 yds | 4 miles | |
| Friday | 20 miles | ||
| Saturday | 1000 yds. p.m | 6 miles | |
| Sunday | 50 miles a.m. | walk 2 miles after bike |
We Add some Speed work and Brick Workouts
Add some track would outs and brick sessions.
| WK-9 | Swim | Bike | Run |
| Monday | 1250 yds | 15 miles | |
| Tuesday | 1500 yds | 3 miles | |
| Wednesday | 20 miles | ||
| Thursday | 1500 yds | track workout | |
| Friday | 20 miles | ||
| Saturday | 1500 yds. | ||
| Sunday | Brick workout. 2 x (20 minute bike + 10 min run) | ||
| WK-10 | Swim | Bike | Run |
| Mon | 1750 yds | 25 miles | |
| Tue | 2000 yds | 4 mile tempo run | |
| Wed | quality day | ||
| Thur | quality day | 3 miles | |
| Fri | 20 miles | ||
| Sat | 1000 yds. | 7 miles | |
| Sun | Brick workout. 30 mile bike + 20 minute easy run/walk | ||
| WK-11 | Swim | Bike | Run |
| Mon | 1750 yds | 25 miles | |
| Tue | 2000 yds | 4 mile tempo run | |
| Wed | quality day | ||
| Thur | quality day | 3 miles | |
| Fri | 20 miles | ||
| Sat | 1000 yds. | 7 miles | |
| Sun | Brick workout. 40 miles + 20 minute easy run/walk | ||
| WK-12 | Swim | Bike | Run |
| Mon | 1750 yds | 25 miles | |
| Tue | 2000 yds | track workout | |
| Wed | quality day | ||
| Thur | quality day | 3 mile easy run | |
| Fri | 20 miles | ||
| Sat | 1000 yds. | ||
| Sun | Brick workout. 30 Mile bike + 7 mile run | ||
| WK-13 | Swim | Bike | Run |
| Mon | 1750 yds | 25 miles | |
| Tue | 2000 yds | track workout | |
| Wed | quality day | ||
| Thur | quality day | 3 mile easy run | |
| Fri | 20 miles | ||
| Sat | 1000 yds. | 5 mile | |
| Sun | Brick workout. 40 miles + 20 minute easy run/walk | ||
Taper
Weeks 14 - 15 you should focus on tapering for your race. These
workouts should be easy. You should finish felling like you can do much
more.
| WK-14 | Swim | Bike | Run |
| Mon | 1500 yds | ||
| Tue | 2000 yds | 3 mile | |
| Wed | 25 miles | ||
| Thur | 1000 yds. | 4 miles | |
| Fri | |||
| Sat | 5 miles | ||
| Sun | 40 miles | cross train/walk |
| WK-15 | Swim | Bike | Run |
| Mon | 1500 yds | 25 miles | |
| Tue | 4 miles | ||
| Wed | 1500 yds | 25 miles | |
| Thur | Travel Day | Travel Day | Travel Day |
| Fri | 2 mile walk |
Swim Workouts
| Workout | Warm-up | Drill set | Main set | Cool down |
| Drill Workout 1 | 200 swim, 50 kick | 8x50 balance 4 x 50 swim 4x100 rotation |
na | 200 swim |
| Drill Workout 2 | 100 swim, 100 kick | 4 x 100 rotation 2 x 100 swim 4 x 75 distance per stroke |
na | 300 swim |
| Drill Workout 3 (balance) | 300 swim, kick 200 | 4 x 50 balance 100 kick 4 x 100 balance 2 x 200 swim |
na | 100 swim, 100 kick |
| Drill Workout 4 | 100 swim, 100 kick | 4 x 50 pull 4 x 100 distance per stroke 2 x 100 pull 4 x 75 distance per stroke 4 x 100 swim |
na | 100 swim |
| Endurance Workout 1 | 300 swim | 4 x 100 distance per
stroke 2 x 200 increasing interval 3 x 200 easy |
200 swim | |
| Endurance Workout 1 | 300 swim | 4 x 100 3 x 200 2 x 400 |
200 kick |
Track Workouts
Coming soon