TeamWILKO - 36-Week Olympic Distance Triathlon Plan

Tailored for a 60-Year-Old Male aiming to complete an Olympic Distance Triathlon. (Monday Long Rides Defined, Sunday Rest Schedule)

User Profile & Goal

Target User: 60-Year-Old Male

Fitness Profile: Average Base, Good Bike, Average Swim, Poor Run

Goal: Complete Olympic Distance (1.5k Swim, 40k Bike, 10k Run)

Timeline

Training Starts: Monday, 12th May 2025

Race Date: Sunday, 18th January 2026 (36 Weeks)

Key Considerations (Reminders)

Consult Doctor Before Starting.
Prioritize Recovery & Sleep. Use Rest Days fully.
Run Progression MUST Be Gradual, especially with the adjusted lighter start. Listen to your body. Stick to Run/Walk (R/W) as long as needed.
Warm-up (5-15min) before & Cool-down (5-10min) after every session.
Include Stretching/Mobility regularly.
Stay Hydrated and Fuel appropriately. Practice race nutrition on long workouts later.
Consistency is more important than intensity, especially early on.
This is a template. Adjust based on how you feel. It's okay to swap days or shorten workouts if needed.

Warm-up & Cool-down Routines

Cardio: Start with 5-10 minutes of light cardio, such as jogging in place, jumping jacks, or brisk walking. This will help increase your heart rate and blood flow.
Dynamic Stretching:
- Leg swings (front, side, back)
- Arm circles (forward and backward)
- High knees
- Butt kicks
- Torso rotations
Activation Exercises:
- For Running: Glute bridges, calf raises, dynamic lunges
- For Cycling: Leg circles, hip rotations, pedal strokes
- For Swimming: Arm rotations, leg kicks, shoulder rolls

Light Cardio: Continue your workout at a low intensity for 5-10 minutes.
Static Stretching: Hold each stretch for 30 seconds to 1 minute.
- For Running: Hamstrings, quads, calves, hips, back
- For Cycling: Quads, hamstrings, calves, lower back
- For Swimming: Shoulders, chest, lats, hamstrings
Foam Rolling: Use a foam roller to massage the muscles used during your workout.

Warm up before every workout, even if it's just a short one.
Cool down after every workout, even if you don't feel sore.
Listen to your body and adjust your warm-up and cool-down routines as needed.
If you have any injuries or concerns, consult with a healthcare professional before starting a new workout routine.

Weekly Schedule by Phase (36 Weeks)

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	May 12-May 18	Base 1	B: 45min E	Swim: 20-30min Drills + Str: 20min	R/W: 20min (1min R / 4min W x4)	B: 30min E	Rest / AR	R/W: 25min (1min R / 4min W x5)	Rest
2	May 19-May 25	Base 1	B: 60min E	Swim: 30min Drills + Str: 25min	R/W: 20min (1min R / 4min W x4)	B: 35min E	Rest / AR	R/W: 25min (1min R / 4min W x5)	Rest
3	May 26-Jun 1	Base 1	B: 75min E	Swim: 30-35min Drills	R/W: 25min (1.5min R / 3.5min W x5)	B: 40min (inc 3x3min H)	AR Walk / Str: 20min (optional)	R/W: 30min (1.5min R / 3.5min W x6)	Rest
4	Jun 2-Jun 8	Base 1 (Rec)	B: 45min E	Swim: 20m E Drills + Str/Flex: 20min	R/W: 15min E (1min R / 4min W x3)	B: 25min E	Rest / AR	Walk: 20-30m E	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5	Jun 9-Jun 15	Base 2	B: 80min E	Swim: 35m Endur + Str: 25-30m	R/W: 25m (2R/3W x5)	B: 45m (inc 4x3m H)	Rest / AR	R/W: 30m (2.5R/2.5W x6)	Rest
6	Jun 16-Jun 22	Base 2	B: 90min E	Swim: 35-40m Mix	R/W: 30m (3R/2W x6)	B: 50m (inc 4x4m H)	Rest/AR / Str: 20m (opt)	R/W: 35m (3.5R/1.5W x7)	Rest
7	Jun 23-Jun 29	Base 2	B: 100min E	Swim: 40m Steady + Str: 30m	R/W: 32m (4R/1W x8)	B: 50m (inc 5x3m H)	Rest / AR	R/W: 36m (5R/1W x6)	Rest
8	Jun 30-Jul 6	Base 2 (Rec)	B: 60min E	Swim: 25m E Tech	R/W: 20m E (3R/2W x4)	B: 30m E	Rest/Flex / Str: Light	Walk: 30m E	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
9	Jul 7-Jul 13	Base 3	B: 110min E	Swim: 40-45m Sets + Str: 30m	R/W: 35m (6R/1W x5)	B: 55m (inc 4x5m H)	Rest / AR	R/W: 40m (7R/1W x5)	Rest
10	Jul 14-Jul 20	Base 3	B: 120min (2hr) E	Swim: 45m Mix	R/W: 35m (8R/1W x3 + 7R) / Run 25-30m E	B: 60m (inc 5x4m H)	AR / Str: 25m (opt)	R/W: 45m (9R/1W x4 + 5R) / Run 30-35m E	Rest
11	Jul 21-Jul 27	Base 3	B: 130min E	Swim: 45m Thrshld + Str: 30m	Run: 30m E (or R/W: 10R/1W)	B: 60m (inc 3x6m H)	Rest / AR	Run: 35-40m E	Rest
12	Jul 28-Aug 3	Base 3 (Rec)	B: 75min E	Swim: 30m E Drills	Run: 20m E (or R/W)	B: 35m E	Rest/Flex / Str: Light	Walk: 30m E	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
13	Aug 4-Aug 10	Base 4	B: 140min E	Swim: 50m Endur + Str: 30m	Run: 30-35m E	B: 65m (inc 4x6m H)	Rest / AR	Run: 40-45m E	Rest
14	Aug 11-Aug 17	Base 4	B: 150min (2.5hr) E	Swim: 50m Mix+1k cont	Run: 35m E	B: 70m (inc 5x5m H)	AR / Str: 25m (opt)	Run: 45-50m E	Rest
15	Aug 18-Aug 24	Base 4 (Rec)	B: 90min E	Swim: 30m E Tech	Run: 25m E	B: 40m E	Str/Flex: 20m	Walk: 30-40m E	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
16	Aug 25-Aug 31	Build 1	B: 150min Std	Swim: 45m (6x200m) + S: 30m	Run: 40m Std	B: 60m (4x5m@Z3-4)	Swim: 30m Tech/Rest	Run: 50-55m LSD	Rest
17	Sep 1-Sep 7	Build 1	B: 160min Std	Swim: 50m (8x150m) + S: 30m	Run: 40m (inc 3x5m T)	B: 65m (5x5m@Z4)	Swim: 35m OWS/Tech	Run: 60m LSD	Rest
18	Sep 8-Sep 14	Build 1	B: 170min (2hr 50) Std	Swim: 50m (3x500m)	Run: 45m (inc 4x5m T)	B: 70m (Hills/4x6m@Z4)	Swim: 35m E/Drills / S: 25m (opt)	Run: 65m LSD	Rest
19	Sep 15-Sep 21	Build 1 (Rec)	B: 90min E	Swim: 30m E Tech + S/F: 20m	Run: 30m E	B: 45m E+Pickups	Swim: 20-25m E/Rest	Run: 40m E	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
20	Sep 22-Sep 28	Build 2	B: 150-180min Std (inc RPE 5-6)	Swim: 55m (3x500m) + S: 30m	Run: 45m (15E-15T-15E)	B: 75m (3x8m@Z4)	Swim: 40m Tech/Pace	Brick: B:60m->R:10m E (OR Long Run 70m)	Rest
21	Sep 29-Oct 5	Build 2	B: 150-180min Std (inc RP feel)	Swim: 55m (10x150m) + S: 30m	Run: 50m (15E-20T-15E)	B: 80m (4x7m@Z4)	Swim: 40m OWS/Sight	Run: 75m LSD (OR Brick B:75m->R:15m)	Rest
22	Oct 6-Oct 12	Build 2	B: 120-150min Std	Swim: 60m (1.5k cont/brk)	Run: 50m (Int: 6x800m)	B: 80m (Hills/3x10m@Z4)	Swim: 40m E/Drills / S: 25m (opt)	Brick: B:90m->R:20m (OR Long Run 80m)	Rest
23	Oct 13-Oct 19	Build 2 (Rec)	B: 90min E	Swim: 35m E Tech + S/F: 20m	Run: 35m E	B: 50m E+Pickups	Swim: 25m E/Rest	Run: 45m E	Rest

Note for Build 2: Saturday alternates between Long Run and Brick workouts.

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
24	Oct 20-Oct 26	Build 3	B: 150-170min Std	Swim: 60m (1.5k Race sim) + S: 30m	Run: 55m (15E-25T-15E)	B: 85m (2x15m@Z3-4)	Swim: 40m Pace/Drills	Brick: B:100m(Race Eff.)->R:20m (OR Long Run 85m)	Rest
25	Oct 27-Nov 2	Build 3	B: 160-180min (3hr) Std	Swim: 60m (5x300m) + S: 30m	Run: 55m (Int: 5x1k)	B: 90m (3x12m@Z4)	Swim: 40m OWS/Tech	Run: 90m LSD (OR Brick)	Rest
26	Nov 3-Nov 9	Build 3	B: 150-170min Std	Swim: 60m (1.6k broken)	Run: 60m (15E-30T-15E)	B: 90m (Hills/2x20m@Z3-4)	Swim: 40m E/Pace / S: 25m (opt)	Brick: B:120m(Race Sim)->R:25m (OR Long Run 75m)	Rest
27	Nov 10-Nov 16	Build 3 (Rec)	B: 90-100min E	Swim: 40m E Tech + S/F: 20m	Run: 40m E	B: 55m E+Pickups	Swim: 30m E/Rest	Run: 50m E	Rest

Note for Build 3: Saturday alternates between Long Run and Brick workouts.

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
28	Nov 17-Nov 23	Build 4	B: 150-180min Std	Swim: 60m (1.5k TT/brk) + S: 25m	Run: 60m (Int: 8x800m)	B: 90m (4x8m@Z4)	Swim: 40m Pace/Drills	Run: 70m LSD	Rest
29	Nov 24-Nov 30	Build 4	B: 120-150min Std	Swim: 60m (6x250m) + S: 25m	Run: 60m (15E-30T-15E)	B: 90m (3x15m@Z4)	Swim: 40m E/OWS	Brick: B:120m(Race Sim)->R:30m	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
30	Dec 1-Dec 7	Peak 1	B: 120min (inc RP)	Swim: 60m (3x(400RP+100E)) + S: Maint 20m	Run: 60m (3x10m@RP)	B: 90m (2x20m@RP)	Swim: 35m E/OWS	Run: 70m LSD Mod	Rest
31	Dec 8-Dec 14	Peak 2	B: 100-110min (inc RP)	Swim: 55m (1.5k brk fast) + S: Light 20m	Run: 55m (5x1k@RP)	B: 80m (5x5m@Z4+)	Swim: 30m E/Drills	Brick: B:100m->R:25m(Neg Split)	Rest
32	Dec 15-Dec 21	Peak 3	B: 90-100min (Std, some RP)	Swim: 50m (Race Sim 3x500m) + S: Mob 15m	Run: 50m (2x15m@RP)	B: 75m (3x10m@RP)	Swim: 30m E/OWS	Run: 50-60m LSD E	Rest
33	Dec 22-Dec 28	Peak 4 (Rec)	B: 75-90min E	Swim: 45m (10x100m Thr) + S/Mob: 15m	Run: 45m (6x800m@RP)	B: 60m (4x5m@Z4+)	Swim: 25m E	Brick: B:75m(E)->R:15m(E)	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
34	Dec 29-Jan 4	Taper 1	B: 60min E	Swim: 30-40m (Short Int)	Run: 30m (inc 4x2m @RP)	B: 45m (inc 4x3m sharp)	Swim: 20m V.Easy/Rest	Run: 35-40m E	Rest
35	Jan 5-Jan 11	Taper 2	B: 45min V.Easy	Swim: 30m E (6x50m RP)	Run: 25m (inc 3x1m @RP)	B: 30m (inc 3x2m sharp)	Swim: 20m V.Easy/Rest	Run: 15-20m V.Easy	Rest

Wk	Dates	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
36	Jan 12-Jan 18	Race Week	Rest (Travel if needed)	Swim: 15-20m E	Run: 15m E, Strides	B: 20m E, Pickups	Rest/Light Walk	Rest/Short Shakeout	RACE DAY!

Post-Race

Congratulations!

You did it! Celebrate your fantastic achievement. Remember to focus on recovery in the coming week(s). Light activity like walking or easy swimming is great. Listen to your body before resuming any structured training.

Time to reflect on your journey and plan your next adventure!

Key to Abbreviations

AR: Active Recovery (e.g., light walk, easy spin)
B: Bike
Brk: Broken (e.g., a distance swum with short rests)
Cont: Continuous (e.g., continuous swim or run)
Drills: Technique-focused exercises
E: Easy pace / low intensity
Flex: Flexibility work (stretching)
H: Hills (or harder efforts)
Inc: Including
Int: Intervals
LSD: Long Slow Distance
M: Meters (distance)
Maint: Maintenance (for strength)
Min: Minutes (duration)
Mix: Mixed (e.g., drills and continuous swimming)
Mob: Mobility work
Mod: Moderate pace/intensity
Neg Split: Running second half faster than first
OWS: Open Water Swim / Skills
Pickups: Short, controlled accelerations
R: Run
R/W: Run/Walk interval
Rec: Recovery
RP: Race Pace
RPE: Rate of Perceived Exertion (scale 1-10)
S: Strength (also used for Str)
Std: Steady pace
Str: Strength training
Thrshld: Threshold pace/effort
TT: Time Trial
W: Walk
Z: Zone (e.g., Z1-Z5 for heart rate/power)

Disclaimer

This is a demanding schedule and a template. Always adapt it to your life and how your body responds. Progressing running carries the highest injury risk; be conservative. This plan doesn't account for illness, injury, or external stressors which require modification. Professional guidance is recommended.

TeamWILKO - 36-Week Olympic Distance Triathlon Plan

User Profile & Goal

Timeline

Key Considerations (Reminders)

Warm-up & Cool-down Routines

Warm-up Routine (5-15 minutes)

Cool-down Routine (5-10 minutes)

Additional Tips for Warm-up & Cool-down

Weekly Schedule by Phase (36 Weeks)

Base Phase 1 (Weeks 1-4) - Foundation & Gentle Run Start

Base Phase 2 (Weeks 5-8) - Building Consistency

Base Phase 3 (Weeks 9-12) - Transitioning Run & Extending Duration

Base Phase 4 (Weeks 13-15) - Final Base Building

Build Phase 1 (Weeks 16-19) - Introducing Intensity

Build Phase 2 (Weeks 20-23) - Introducing Brick Workouts

Build Phase 3 (Weeks 24-27) - Longest Run & Race Simulation Bricks

Build Phase 4 (Weeks 28-29) - Final Long Efforts

Peak Phase (Weeks 30-33) - Race Specific Intensity & Sharpening

Taper Phase (Weeks 34-35) - Recovery & Final Preparation

Race Week (Week 36) - Final Touches & The Big Day!

Post-Race

Congratulations!

Key to Abbreviations

Disclaimer