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16 week half distance - long course plan - Novice, mature, low fitness athletes - reusable.


Peta Woodland

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5 (3)


16 Weeks

Plan Description

16 week plan perfect for athletes doing their first half distance 1.9km/90km/21.1km race. It's also great for those coming back from a lower level of fitness or mature athletes.

This program is designed to be sustainable around work & children etc. Energise coaching provides easily achievable, sustainable training programs.

Double training days are kept to a minimum. Long Rides and runs are weekend focused.

Plan is based on time for run/cycle and approximate time/distance for swimming therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, a 4 week peak period followed by a 2 week taper. Key preparation sessions are highlighted throughout the plan. The road cycle sessions allow for flexibility for those that would like a longer or shorter long ride.. The timing in the plan has been put at the lower end of the long rides scale. If the maximum ride time is used the plan is 11 hours/week. There is also provision in the program for those that prefer a walk/run strategy. Test sessions are included in the program periodically to review progress.

Please look under the work outs for help with terminology and exercise descriptions.

Please email with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.

This plan is intended for athletes who have a goal to finish their first half distance long course event, mature athletes or those who are coming back to half distance at a lower level of fitness. They should be able to swim/run for 45-60 minutes, and cycle for 1-1.5 hour +.

Equipment required;
bike trainer
HR monitor/watch
pull bouy, swim paddles, fins

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:45 hrs 1:15 hrs
Run x3
2:21 hrs 2:00 hrs
Bike x3
4:27 hrs 4:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:15 hrs
2:21 hrs 2:00 hrs
4:27 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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