Free 6-month Olympic training plan for complete beginners

Planning to take part in your first Olympic-distance triathlon? Then look no further for your essential guide to training, plus a free six-month beginners’ Olympic triathlon training plan.

What is an Olympic-distance triathlon?

An Olympic-distance triathlon is a mile / 1.5km swim, 25mi / 40km bike and 6mi / 10km run. It’s also known as a ‘standard’ triathlon distance. Relative to the different triathlon distances, it’s longer than Sprint and shorter than 70.3 or Half Ironman.

Who is an Olympic-distance triathlon suitable for?

This race will take the world’s fastest about 1:45hrs and can take others up to 3.5hrs. For those wanting to compete, this is a tough event with a narrow margin for error to avoid blowing up. It requires a focussed amount of training and work at transitions.

For those looking to collect a finisher’s medal or break into the top 10% of Olympic-distance finishers, you should still commit more prep time than for a shorter tri. More experienced triathletes have the option to follow our free six-month Olympic-distance training plan for intermediate athletes.

On their own, each discipline is sizeable and so will require specific training. It’s wise to ‘test race’ each discipline with swim events, time trials and 10ks available.

What kit will you need and how much will it cost?

You can still complete this race using your basic triathlon kit – goggles, bike, helmet and trainers. However, with a longer swim and more time overall racing, you may want to invest in a more technical wetsuit and tri-suit.

Both the wetsuit and the bike could be expensive, but they will be wise investments if you want to do more triathlons, and there’s usually a good second-hand market.

You may also choose to upgrade your bike. Fast road bikes are more popular for Olympic-distance than dedicated triathlon bikes.

As for nutrition, you should take on fluids and energy on the bike and some energy on the first half of the run, too. Those racing for longer will need to think about fuelling more in the second two disciplines.

How to use the Olympic-distance training plan

You’re likely to do multiple sessions in the day. This is noteworthy if you come from other sports or general fitness and won’t have done this before.

Therefore, you must be more organised with your time. It’s best to have everything ready the night before a workout.

Using your commute to run or ride to work or run or riding to the pool will help you capitalise on your available time.

Ensure you fuel yourself for breakfast, refuel between sessions as well as after.

What are the best Olympic-distance triathlons in the UK?

The UK has a large variety of standard-distance triathlons in memorable and in some cases challenging environments.

If you’re entering one of your first or are seeking a fast time, the likes of Dorney Lake, Blenheim Palace and Hever Castle are great options. Look at the London T100 or Cardiff Triathlon for a city-based race.

For a toughest test, the parcours and conditions of the Croyde Ocean Triathlon, and the Slateman and Snowman in North Wales are as demanding as they are stunning.

Our list of the best Olympic triathlons in the UK has more options.

Olympic-distance triathlon training plan for beginners

All sessions are designed with a newbie in mind, so they’re based around developing aerobic endurance. This is the keystone to tri success and there’s no need for speed work at this stage.

The plan also helps build confidence to help keep you exercising for longer periods. Follow the training plan for the next 24 weeks and reach your first finish line with pride.

If you’re less than six months away from your race, we have a free three-month Olympic-distance training plan for you.

To prepare for racing a shorter triathlon, check out our free eight-week sprint triathlon training plan.