Macca's 12 Week Olympic Distance - Advanced

Overview

With this 12-week Olympic Distance training plan we have created a platform that will build the necessary speed, power and endurance to race at the best of ones ability in any standard distance race. Enjoy a fantastic selection of MXPlus sessions incorporated into the weekly schedule so you feel the fitness gains weekly.

See Plan in Training Tilt

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS ride: Power-Ups - Intermediate swim: Pool Sprints run: Run - Build ride: MVO2 run: Long Steady Distance (1-2 Hr) swim: Loose Ends ride: Bike Run Brick

swim: 3h 0 m
ride: 5h 28 m
run: 2h 0 m
Total: 10h 28 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 300's ride: The Classic run: Run - Tempo swim: Inhaler ride: Hammer Time Hill Repeats Variation swim: Elevator run: Recovery Jog run: Easy Run Off the Bike ride: Time Trial Work ride: Day Off

swim: 3h 15 m
ride: 4h 15 m
run: 1h 55 m
Total: 9h 25 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS ride: Stackers swim: Pool Sprints run: Run - Build ride: The Wolf run: Long Endurance + Strength (3) swim: Loose Ends ride: Bike Run Brick

swim: 3h 0 m
ride: 4h 33 m
run: 2h 0 m
Total: 9h 33 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 12 x 200 ride: The Bank run: Run - Tempo swim: Inhaler ride: Hammer Time Hill Repeats Variation swim: Usain Bolts run: Recovery Jog ride: Time Trial Work run: Easy Run Off the Bike ride: Day Off

swim: 3h 0 m
ride: 4h 56 m
run: 1h 55 m
Total: 9h 51 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Recovery 2K ride: Endurance run: Run Pick-Ups swim: Long Aerobic 400's ride: Mediums run: Recovery Jog ride: Long Endurance (3) run: Long Endurance + Strength (3) swim: Open Water Foundation

swim: 3h 15 m
ride: 5h 34 m
run: 2h 40 m
Total: 11h 29 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Over AeT Threshold Work run: Run - Timed Effort swim: Recovery 2K ride: Endurance run: Run - Tempo ride: Easy Aerobic Bike swim: Open Water Foundation

swim: 3h 0 m
ride: 4h 11 m
run: 1h 55 m
Total: 9h 6 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Build to Intense ride: Indoor Steady State Work run: Run - Negative Split ride: The Bank swim: Swim - Double Sprint Distance run: Aerobic Base Pace ride: Long Endurance (2) swim: Recovery 2K run: Long Endurance + Strength (3)

swim: 2h 45 m
ride: 5h 23 m
run: 2h 50 m
Total: 10h 58 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 4-3-2-1 ride: Indoor Power Intervals run: Roli-Polies ride: Over AeT Threshold Work swim: Swim - Timed Effort ride: Time Trial Work run: Easy Run Off the Bike run: Run - Double Sprint Build

swim: 2h 15 m
ride: 4h 40 m
run: 1h 53 m
Total: 8h 48 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 12 x 200 ride: Indoor Steady State Work run: Accordion ride: MVO2 swim: Swim - Double Sprint Distance run: Recovery Jog ride: Bike/Run Double OD ride: Endurance

swim: 1h 45 m
ride: 5h 56 m
run: 1h 40 m
Total: 9h 21 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 300's ride: Indoor Power Intervals run: Run - Build ride: Endurance swim: Swim - Timed Effort run: Recovery Jog ride: Time Trial Work run: Run - Double Sprint Build swim: Swim - Nonstop

swim: 3h 0 m
ride: 4h 31 m
run: 2h 18 m
Total: 9h 49 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Long Aerobic 4-3-2-1 run: Run Pick-Ups ride: Easy Aerobic Bike swim: Swim - Double Sprint Distance run: Recovery Jog ride: Bike/Run Double OD swim: Recovery 2K

swim: 3h 0 m
run: 1h 40 m
ride: 2h 15 m
Total: 6h 55 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Race Week Bike Spin swim: Swim - Nonstop run: Run Pick-Ups ride: Easy Aerobic Bike swim: Open Water Foundation run: Recovery Jog ride: Recovery Spin other: Race Day

ride: 3h 10 m
swim: 1h 45 m
run: 1h 40 m
Total: 6h 35 m

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