Olympic Distance Triathlon Program
12 Weeks - 10'ish hours/week

Starting point is a mild base level of fitness (5-6 hours per week) in any fitness activity

Wk	Phase	Day	Workout
1	Base	Mon	Rest
		Tues	S :45 -400,300,200,100 (20")  R :30 E
		Wed	B :45 E-M (rolling hills)
		Thurs	R :30 E
		Fri	S :30 -3x200 (20"), 6x50 fast (30")
		Sat	B 1:30 E
		Sun	R :45 E  S :45 -steady swim; work on stroke, not speed
2	Base	Mon	Rest
		Tues	S :45 -500,400,300,200 (30")  R :30 E
		Wed	B 1:00 E-M (rolling hills)
		Thurs	R :40 M
		Fri	S :30 -6x150 (15"), 4x50 fast (30")
		Sat	B 1:45 E
		Sun	R :50 E  S :45 -steady swim; work on stroke, not speed
3	Base	Mon	Rest
		Tues	S :45 -3x400 (40")  R :30 E
		Wed	B 1:15 E-M (rolling hills)
		Thurs	R :45 M
		Fri	S :30 -6x200 (20"), 4x100 (20"), 4x50 (30")
		Sat	B 2:00 E-M
		Sun	R 1:00 E  S :45 -steady swim; work on stroke, not speed
4	Rec.	Mon	Rest
		Tues	S :30 -steady swim; 2x10min  R :30 E
		Wed	B 1:00 E-M (rolling hills)
		Thurs	R :30 M
		Fri	S :30 -5x100 (30"), 500 time trial (record time)
		Sat	B 1:30 E-M; steady pace
		Sun	R :45 -5K race or time trial, then E
5	Base	Mon	Rest
		Tues	S :45 -3x(300 M, 200 H, 100 fast)  R :30 E
		Wed	B 1:15 M; 3x8min H
		Thurs	S :30 -1000 steady
		Fri	S :45 -4x200 (20"), 4x100 (20"), 4x50 (30")
		Sat	B 2:00 E-M
		Sun	R 1:00 E-M  B 1:00 Easy spin
6	Base	Mon	Rest
		Tues	S :45 4x(250 M, 150 H, 100 fast)  R :30 E
		Wed	B 1:15 M -hills 3x10 min H
		Thurs	S :30 1250 steady  R :45 M  4x4:00 H
		Fri	S :45 4x250 (20"), 4x150 (20"), 4x50 (30")
		Sat	B 2:30 E-M
		Sun	R 1:15 E-M  B 1:00 Easy spin
7	Base	Mon	Rest
		Tues	S :45 5x(200 M, 100 H, 100 fast)  R :30 E
		Wed	B 1:15 M rolling hills 3x12min H
		Thurs	S :30 1500 steady  R :45 M 5x4:00 H
		Fri	S :45 4x250 (20"), 4x150 (20"), 4x50 (30")
		Sat	B 3:00 E-M
		Sun	R 1:30 E-M  B 1:00 Easy spin
8	Rec.	Mon	Rest
		Tues	S :45 steady 3x10:00  R :30 E
		Wed	B 1:00 E-M rolling hills
		Thurs	R :45 M
		Fri	S :30 5x100 (30"), 500 Time Trial (note time)
		Sat	B 2:00 steady pace w/ 3x10:00 race effort
		Sun	R :45 Race 5K or TT then E
9	Build	Mon	Rest
		Tues	S :45 10x100 race effort (30"), 8x25 fast  R :40 E
		Wed	B 1:15 rolling hills 2x20:00 race effort
		Thurs	S :30 3x500 (50H, 50E, 50H, etc)  R :45 M 2x8:00 H
		Fri	B 1:00 E fast spin
		Sat	B 2:00 M, 30 min race effort  R :20 M
		Sun	R 1:15 E-M  S :45 steady, constant
10	Build	Mon	Rest
		Tues	S :45 15x100 race effort (30"), 8x25 fast  R :45 E
		Wed	B 1:15 rolling hills, 2x30 min race effort
		Thurs	S :30 3x500 (75H, 75E, 75H...)  R :45 M, 2x10min race effort
		Fri	B 1:00 Easy, fast spin
		Sat	B 2:00 M, 30 min race effort  R :30 M
		Sun	R 1:15 E-M  S :45 steady, constant
11	Taper	Mon	Rest
		Tues	S :45 10x100 race effort (30"), 12x25 fast  R :30 E
		Wed	B 1:00  30 min race effort
		Thurs	S :30 3x300 (100H, 50E, 100H, 50E...)  R :45 M 5x3:00 race effort
		Fri	Rest
		Sat	B 1:30 M  R :15 M brick
		Sun	S :45 -steady, constant swim
12	Race	Mon	Rest
		Tues	R :30 E, 4-6x1 min accellerations to RP  S :30 -15x100 @ race effort (30")
		Wed	B :45 E w/ 4-6x 1 min accellerations to RP
		Thurs	S :30 -steady E w/ 4-6x50 RP
		Fri	Rest
		Sat	B :30 E w/ 2-3x30" accellerations to RP  R :15 E w/ 2-3x30" accellerations to RP
		Sun	Race Day!

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This training plan was written and given by Teammate and Home Team Member Brian Grasky.  Brian is an amazing athlete and coach who loves the Lord, and we are blessed to have him serving and leading within our Team.  A brief bio follows:

I am an amateur triathlete and semi-pro mountain bike racer. I race everything multisport, from Ironman to Xterra to Olympic distance. I've been blessed to have had a great sport career so far: I've stood on the podium in Kona, have been to the Best of the US Championship, and have been a member of Team USA. I am a 4-time USAT All-American for both on- and off-road, am a 4-time All-Air Force Triathlon Team member (both Ironman and Olympic distance), and was the #2 amateur Xterra triathlete in the USA in 2006. In mountain biking I was the Arizona state champion runner-up in 2005 and ranked 30th in the US, and have state wins and national top 5 finishes as a semi-pro.

As a coach, I take more joy in seeing my athletes meet their goals than my own, and all my athletes are great friends. I am certified through USA Cycling and USA Triathlon. I coach athletes privately, write training plans, and help one-on-one with technique and form. I'm also co-founder and co-owner of Mach3 Multisport. My athletes have gone on to World, National, and State Championships in duathlon, triathlon, Ironman, Xterra, and mountain biking. I also work with my wife, Jill, a USAC certified coach and athlete who does nutrition and mountain bike coaching. Check out my coaching page for more.

As a person, I am a Christian first--I owe all my success to The Lord. I have a great life with Jill, who races mountain bikes in the expert class, and is ranked #1 in Arizona and top 10 in the USA! We travel around quite a bit to local and national mountain bike races and triathlons. For my real job I am a Major and an F-16 Instructor Pilot in the Arizona Air National Guard--a great job.; It beats working for a living, that's for sure! .

For more info on Brian, visit his website at: graskyendurance.com