16 week half distance long course plan - Reusable Sunday Race day
Peta WoodlandAll plans by this Coach
16 week plan with a Sunday race day.
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. There is 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 firstname.lastname@example.org 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 a long course half distance event. They should be able to swim/run for 1 hour, and cycle for 2 hour +.
pull bouy, swim paddles, fins
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:46 hrs||1:15 hrs|
|2:46 hrs||2:00 hrs|
|4:37 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:46 hrs||1:15 hrs|
||2:46 hrs||2:00 hrs|
||4:37 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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.Still have questions about this plan?