Couch to Olympic

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A couch to olympic triathlon training program. These programs will take you from a walk/run program, to a sprint, then to an olympic.

An olympic triathlon are the following distances
  • 0.93mile Swim | 24.8mile Bike | 6.2mile Run
  • 1,500meter Swim | 40km Bike | 10k Run

Three programs will get you from couch-to-Olympic.  They are the Conservative and Aggressive based running programs plus the cycling part of Phase IV or VII respectively.  Follow it by your choice of the 16 or 20 week sprint and olympic triathlon training programs.  Also Michael Pate offers his proven program for the heavier athletes.

*No program here or anywhere else is perfect.  Different programs work for different people.  These programs are based on our opinions, research, our personal experiences and others experience.  Please do your homework and look at other programs too (not just ours). 

Try these combos:


Run Program

MonthsSprint ProgramMonthsOlympic ProgramMonthsTotal Months to Race
Aggressive Run Program416 Week 416 Week412
20 Week520 Week514
Conservative Run Program716 Week416 Week415
20 Week520 Week517
  Michaels Total Sprint616 Week1010
20 Week1111

Aggressive Run Program

  • 4 month program
  • A walk/run routine
  • 3-4 days per week
  • Use this if have not worked out for a long time or forever.  Can also use if you feel   you have a little weight to lose.
  • Can follow with any of the sprint programs

Conservative Run Program

  • 7-Month program
  • A walk/run routine
  • 3-4 days per week
  • Use this if you are overweight.  Will be easier on your joints.  If you find that your knees hurt on this, it may be wise to lose some weight with a proper diet and start out with a swimming/cycling regimen for several months until you have lost some weight and have established an aerobic base.
  • Can follow with any of the sprint programs

Michaels Total Sprint Program

  • Designed by michael Pate author of "When Big Boys Tri"
  • Designed for those having some weight to lose.

NOTE - It may be beneficial for you to taper after your sprint program, take a week off, build back up and maintain your max sprint times for the duration of a month or two BEFORE continuing on to the olympic.  The taper and 1 week off is for some needed rest.  Listen to what your body tells you.


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date: August 30, 2004