TRIATHLON (HALF DISTANCE) BEGINNER/INTERMEDIATE (24 WEEKS)

Author

Team W Coaching - Sedalia, CO

All plans by this Coach

Length

25 Weeks

Typical Week

4 Strength, 1 Other, 2 Swim, 2 Bike, 2 Run, 1 Day Off

Longest Workout

1:30 hrs swim
4:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate strength base period

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Summary

This 24 week training plan is geared toward the beginner to intermediate triathlete who will be starting the half distance triathlon distance 24 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should have basic skills in swim, bike and run prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer and endurance athlete.

NOTES:
Install into TrainingPeaks using Event Date as end date. TP will properly install for 24 weeks out from the date (it will actually go into week 25 prior due to Saturday start)

Reach out to Plan Author to learn about group training events and on-sight coaching at specific races included with your plan purchase

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:10
Training Load By Week
Average Weekly Training Hours: 08:10
Average Weekly Breakdown

Kim Welk

Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.

Back to Plan Details

Sample Day 1

1:00:00
14mi
COURSE RIDE

The goal for today's ride is to get out on the road and mimic a portion of the course for your upcoming event. Select an area with elevation gain similar to what to expect. (ie - do not ride steep hills if your course is flat or rolling) Focus on maintaining consistency through gearing. Keep cadence in the 75-85 rpm range. RPE for this ride should be 7-8.

Sample Day 2

0:10:00
7 Way Hips

Complete 7 Way Hips (1 complete set of 15 on each side)

https://youtu.be/iLTBIaHU5iw

1. Leg Raises
2. Forward Kicks
3. Back Kicks
4. Forward/Back Kicks (through)
5. Forward Circles
6. Backward Circles
7. Bicycles

Sample Day 2

0:40:00
3.5mi
LONG RUN

WU:
Dynamic (see workout plan notes)
5:00 Easy jog with 3 1 minute pick-ups
BUILD RPE to 5-6

MS:
30:00 Conversational pace - steady heart rate - consistent cadence
RPE 7

CD:
5:00 Easy Jog - Return RPE to 5-6
Dynamic Stretching

Sample Day 4

1:00:00
1737m
SWIM

WU: 100 FR Swim 100 Drill (one arm) 100 Kick MS: 4x50 FR (descending 8,7,6,5) RI :10 8x25 odd FR even Stroke RPE 6 RI :10 100 FR easy 4x75 FR (with fins) RPE 6 RI :10 2x150 FR (pull with buoy and paddles) RPE 6 RI :20 300 FR (breath control and form) RPE 6 CD: 100 Stroke 100 Kick

Sample Day 4

0:30:00
Build the Foundation - Lift Heavy

Pick three heavy lifting activities that will activate your posterior chain. Ensure proper form. Complete 3 Set of 6 (maintaining same weight) or 3 sets descending reps and increasing weight.

Sample Day 5

0:10:00
7 Way Hips

Complete 7 Way Hips (1 complete set of 15 on each side)

https://youtu.be/iLTBIaHU5iw

1. Leg Raises
2. Forward Kicks
3. Back Kicks
4. Forward/Back Kicks (through)
5. Forward Circles
6. Backward Circles
7. Bicycles

Sample Day 5

1:08:00
87.7TSS
Tempo intervals

WU:
10:00 Easy Spinning - Build to RPE 6

MS:
5 Sets
6 minutes @ RPE 8
2 minutes @ RPE 5
Goal cadence is 80-90 rpm.

COOL DOWN:
10:00 Easy Spinning - Return effort to RPE 5-6

TRIATHLON (HALF DISTANCE) BEGINNER/INTERMEDIATE (24 WEEKS)

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