D3 Intermediate, Half Marathon Plan for a Triathlete, 12 Weeks

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D3 Intermediate, Half Marathon Plan for a Triathlete, 12 Weeks


Mike Ricci: D3 Multisport Head Coach, USA Triathlon Coach of the Year and USAT Level III Elite Coach

All plans by this Coach


12 Weeks

Typical Week

2 Bike, 2 Swim, 5 Run, 1 Day Off, 1 Strength

Longest Workout

11.36 miles

Plan Specs

running half marathon intermediate

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Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-present
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year."
Eric D.

Starts: Anytime

Length: This 12 week program is an Intermediate Plan for a triathlete racing a Half Marathon The weeks have 2 swims, 2 bikes, 4-5 runs, 1 brick run and 2 strength sessions.

Requirements: You should have good fitness over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 1,000 yards
  • Bike at least 45 minutes
  • Run 60 minutes

You will build to:
  • 2,500m of swimming
  • 1.5 hours of cycling
  • 2.25 hours of running

Your off day is Friday, and your long run is on Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and so you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine as the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • A weekly training tip video in your plan
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and instructional videos in all 3 sports
  • Strength training and core workouts with accompanying videos
  • Inclusion in Team D3 and access to our private Facebook group to ask our USAT certified coaches questions
  • A chance to race in a really cool kit :-)

If you have questions email Coach Mike and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:08
Training Load By Week
Average Weekly Training Hours: 08:08
Average Weekly Breakdown

Michael Ricci


The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.

Sample Day 1

VO2 #1 2x (6x30") WB

BT: Warm-up for 10', then 5x1' at 100 rpms, with 1' recovery. Then do 6x30" HARD, with 30" recovery (9 on 1-10 RPE scale). 5' easy spinning in a light gear, then repeat 6x30" hard, with 30" recovery. Cool down easily and stretch.

Sample Day 2

Speed: 8x100 - 1,800 yds/m

Sample Day 2

4'x2 Hill Repeats

15' wu. Then run 4x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd.

Sample Day 3

AeT (Aerobic Threshold) - :30

Sample Day 4

Run TT 30': Assess Fitness - WB

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then run an easy 5'. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.

Sample Day 4

Straight Swim - Swim / Pull / Pads - 900

300 swim.
300 with pull buoy.
300 with pull buoy and paddles.

Sample Day 6

3x10' @ 91-93% of FTP

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