Training for an Olympic in 20 weeks

Befinallyfit Weight Loss Bff

Befinallyfit Weight Loss Bff

Get Instant Access

If you're looking at 20 weeks to an Olympic-distance event (see Table 10-2), you've either trained for and comfortably completed a Sprint-distance triathlon or you just like to read ahead in a book. Because an Olympic-distance triathlon is close to twice the distance of a Sprint, expect to put in twice the time in training. You'll also want to start this training with a solid fitness base. The first week of training shouldn't feel overwhelming to you.

ëlf you feel comfortable adding speed training into your runs, use the Monday run workout for this and throw in interval or tempo training or fartleks (see Chapter 5). If you do, move the swim training to every other Wednesday when you don't already have a brick workout scheduled.

Table 10-2 A 20-Week Olympic Training Schedule

Week 1

Swim

Bike

Run

Day 1

Warm up 100; drill 100; swim [email protected] and [email protected]; cool down 100

None

22 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

50 minutes

Day 5

Warm up 100; drill 100; swim [email protected] and [email protected]; cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

80 minutes

None

Week 2

Swim

Bike

Run

Day 1

Warm up 100, drill 200, swim [email protected], cool down 100

None

24 minutes

Day 2

Rest

Rest

Rest

Day 3

None

50 minutes

None

Day 4

None

None

55 minutes

Day 5

Warm up 100, drill 200, swim [email protected], cool down 100

60

None

Day 6

Rest

Rest

Rest

Day 7

None

88 minutes

None

Week 3

Swim

Bike

Run

Day 1

Warm up 200; drill 150; swim [email protected] and [email protected]; cool down 100

None

26 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

60 minutes

Day 5

Warm up 200; drill 150; swim [email protected] and [email protected]; cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

96 minutes

None

Week 4

Swim

Bike

Run

Day 1

Warm up 100, drill 150, swim [email protected], cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

50 minutes

Day 5

Warm up 100, drill 150, swim [email protected], cool down 100

60

None

Day 6

Rest

Rest

Rest

Day 7

None

80 minutes

None

Week 5

Swim

Bike

Run

Day 1

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

26 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

60 minutes

Day 5

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

96 minutes

None

Week 6

Swim

Bike

Run

Day 1

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

28 minutes

Day 2

Rest

Rest

Rest

Day 3

None

50 minutes

None

Day 4

None

None

66 minutes

Day 5

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

60

None

Day 6

Rest

Rest

Rest

Day 7

None

105 minutes

None

Week 7

Swim

Bike

Run

Day 1

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

30 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

72 minutes

Day 5

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

115 minutes

None

Week 8

Swim

Bike

Run

Day 1

Warm up 100; drill 150; swim [email protected], [email protected], and [email protected]; cool down 100

None

20 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

50 minutes

Day 5

Warm up 100; drill 150; swim [email protected], [email protected], and [email protected]; cool down 100

60

None

Day 6

Rest

Rest

Rest

Day 7

None

80 minutes

None

Week 9

Swim

Bike

Run

Day 1

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

30 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

72 minutes

Day 5

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

20 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

155 minutes

None

Week 10

Swim

Bike

Run

Day 1

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

None

33 minutes

Day 2

Rest

Rest

Rest

Day 3

None

55 minutes

None

Day 4

None

None

80 minutes

Day 5

Warm up 200; drill 200; swim [email protected] and [email protected]; cool down 100

60

None

Day 6

Rest

Rest

Rest

Day 7

None

126 minutes

None

Week 11

Swim

Bike

Run

Day 1

Warn up 200, drill 200, swim [email protected], cool down 100

None

36 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

88 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

138 minutes

None

Week 12

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 100

None

22 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

55 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 100

60 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

85 minutes

None

Week 13

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 100

None

36 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

88 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 100

None

None

Day 6

Rest

Rest

Rest

Day 7

None

138 minutes

None

Week 14

Swim

Bike

Run

Day 1

Warm up 200; drill 200; swim [email protected], [email protected], [email protected], [email protected], [email protected], [email protected], [email protected]; cool down 150

None

40 minutes

Day 2

Rest

Rest

Rest

Day 3

None

60 minutes

None

Day 4

None

None

96 minutes

Day 5

Warm up 200; drill 200; swim [email protected], [email protected], [email protected], [email protected], [email protected], [email protected], [email protected]; cool down 150

60 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

152 minutes

None

Week 15

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 200

None

44 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

105 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 200

None

None

Day 6

Rest

Rest

Rest

Day 7

None

168 minutes

None

Week 16

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 200

None

27 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

None

Day 4

None

None

63 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 200

60 minutes

None

Day 6

Rest

Rest

Rest

Day 7

None

100 minutes

None

Week 17

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 200

None

36 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

88 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 200

None

None

Day 6

Rest

Rest

Rest

Day 7

None

138 minutes

None

Week 18

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 200

None

40 minutes

Day 2

Rest

Rest

Rest

Day 3

None

60 minutes

None

Day 4

None

None

96 minutes

Day 5

Warm up 200, swim 1200, cool down 200

None

None

Day 6

Rest

Rest

Rest

Day 7

None

151 minutes

None

Week 19

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 200

None

27 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

63 minutes

Day 5

Warm up 200, drill 200, [email protected], cool down 200

None

None

Day 6

Rest

Rest

Rest

Day 7

None

120 minutes

None

Week 20

Swim

Bike

Run

Day 1

Warm up 200, drill 200, swim [email protected], cool down 200

None

35 minutes

Day 2

Rest

Rest

Rest

Day 3

None

45 minutes

15 minutes

Day 4

None

None

60 minutes

Day 5

Warm up 200, drill 200, swim [email protected], cool down 200

None

None

Day 6

Rest

Rest

Rest

Day 7

RACE DAY

RACE DAY

RACE DAY

Was this article helpful?

0 0
US Navy Seal Physical Fitness Training Manual

US Navy Seal Physical Fitness Training Manual

Use the same methods the American Navy Seals use to get fit and become the elite enforcers in the world today! The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help: Enhance the physical abilities required to perform Special Operations mission-related physical tasks Promote long-term cardiovascular health and physical fitness Prevent injuries and accelerate return to duty Maintain physical readiness under deployed or embarked environments.

Get My Free Ebook


Post a comment