16-Week Couch to Olympic Triathlon

16-Week Couch to Olympic Triathlon

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This 16-week group training program is designed for beginner to intermediate triathletes who want to complete a Olympic distance triathlon. There are 6 group workouts per week that build a strong, capable foundation in all four disciplines — swim, bike, run, and transition. Each workout has a specific purpose: technique, skill, aerobic or speed development, etc.

If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, this can be discussed with coach Kim and she will adjust your sessions to enhance your preparation for your specific goal.

THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

For the run and bike portions, being injury-free is necessary. Ideally, you'll have completed a sprint triathlon, or at least run a 5K or even a 10K before taking on an Olympic distance triathlon, but if not this 16-week group training program can help you get to the finish line happily and injury-free.

EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, there is no need to go all-out. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one.

*USATriathlon membership valid through at least September 31, 2018 is required. USAT 12-month adult membership is $50.

TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range, but there are options to go longer, if needed. The weekend workouts range from 60 minutes to about 2 hours, 30 minutes. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.

A few more helpful tidbits:

  • A much more detailed schedule will be emailed to you weekly.
  • One day weekly is a total rest day.
  • There will be an "Epic Weekend" workout of all four disciplines to prepare you for race situations and transitions.
  • Includes your coach on race weekend and race day.
  • Includes SHE TRIBE Personalized Membership for the duration of your training program.
  • Includes a pretty cool shwag bag of awesome.


  • May 20 - September 15 :: Outerbanks Triathlon - OLY, Manteo NC