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If you’re a runner heading to your first Olympic-distance triathlon, this 12-week plan is for you. Runner’s World and tri coach Dara Wittenberg have created this program specifically for runners preparing for an Olympic-distance triathlon (typically a 1.5-kilometer swim, a 40-kilometer ride, and a 10K run). It’s designed to help you take advantage of the running strength you already have, so that you can run strong off the bike on race day, and help you to develop the strength you need to complete the swimming and cycling workouts feeling strong. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. You’ll also have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. You’re ready for this plan as long as you can swim four laps of a pool (200 meters) nonstop and bike for 45 minutes without resting.
PLAN LENGTH: 12 WEEKS
WEEKLY ROUTINE: 1 DAY OF REST, 2 DAYS BIKING, SWIMMING, AND RUNNING