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Beginner Level 2 16-week Half Distance Training Plan

Author

Marty Gaal

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Length

16 Weeks

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Plan Description

The 16-week Beginner Level 2 Half-Distance training plan is written for athletes who have completed a few triathlons. You may also have already done a half but are now looking for greater structure. This plan is not for complete newbies - you need to have several weeks of a basic training regimen under your belt prior to starting. You could complete one of our Beginner sprint or Olympic distance plans prior to starting, for example.

The program averages about 9 hours per week with a recovery week of ~6-7 hours every 4th week. The biggest week is 10.5 hours (with options for more) and the smallest is 5.5 hours in week 1.

A typical week includes 2 rides with an optional 3rd, 1-2 light core strength routines, 2 swims, and 3 runs.

The sample week displayed in Training Peaks is the first week (the easiest).

The program focuses primarily on aerobic development with some addition of threshold and sub-threshold level training as the program progresses. The primary goal with this plan is to get you fitter than before, remain uninjured, and to the finish line with a smile on your face.

The program includes effort levels & heart rate guidelines for the swim and run, and HR/power targets for the bike. All the bike workouts are downloadable to a smart trainer to target specific power levels.

Assumptions for starting the plan: Athletes can run 40-45 minutes, ride 1 hour +, and swim 1,000 yards in separate workouts without any real difficulty.

There are options to add on additional sessions, and potential adjustments noted within the plan. There are also comments about training paces and race plans.

Please visit the One Step Beyond article page for additional reading or contact Marty for questions. We are happy to give you a bit of feedback.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:12 hrs 1:49 hrs
Bike x3
3:15 hrs 3:15 hrs
Swim x2
1:31 hrs 1:00 hrs
Strength x2
0:43 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:12 hrs 1:49 hrs
Bike
3:15 hrs 3:15 hrs
Swim
1:31 hrs 1:00 hrs
Strength
0:43 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.

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