HALF-DISTANCE TRIATHLON, BASE PLAN, UNDER 50, 9-14hpw, HR MONITOR, 12-WEEKS
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Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for a triathlete under age 50 who has been racing for two or more years.
• Plan is for 12 weeks of Base training, to be followed by Build-Peak-Race training.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine
This half-distance Base plan for the under-50 triathlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.
Who is this plan for?
This plan is intended for the under-50 triathlete who has been racing for two or more years, but it may also be used by older athletes who have found that they recover quickly after challenging workouts. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority, half-distance race.
When should you start the plan?
This plan is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the Half-Distance Build-Peak-Race period, which specifically prepares you for your A-priority race. You should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)
What is the weekly volume?
Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours. A typical week includes 3 swims, 2–4 bikes, 3–4 runs, and 1–2 strength workouts. Exceptions are the R&R weeks every fourth week with volume significantly reduced to 4–5 days and self-testing at the end of the week to measure progress. (The major difference between this plan and the similar one for the Over-50 athlete is the R&R week every fourth week in this plan instead of every third week.)
Do you need any devices or apps?
You must have a heart rate monitor for bike and run workouts. Swim workouts are based on pace and expressed in yards. If swimming in a metric pool, merely assume the prescribed workout distances are equivalents. The plan was created using the TrainingPeaks “Workout Builder” format so that they may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) to help you follow it precisely. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:25 hrs||2:00 hrs|
|3:47 hrs||3:00 hrs|
|2:35 hrs||1:15 hrs|
|1:20 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:25 hrs||2:00 hrs|
||3:47 hrs||3:00 hrs|
||2:35 hrs||1:15 hrs|
||1:20 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor