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Joe Friel

All plans by this Coach
4.67 (6)


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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 period 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

“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan!” —Justin, amateur athlete

This half-distance triathlon plan for the under-50 athlete 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 still recover quickly after challenging workouts. Weekly coach's comments from Joe are included to help you to navigate the plan. The plan uses common triathlon language to describe the workouts and is easy to follow.

When should you start the plan?

This plan is best started about 12 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 before starting the plan. By the end of 12 weeks you will have excellent fitness and be ready for your half-distance triathlon.

What is the weekly volume?

In over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours. Each 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 for 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 Over-50 athletes is the R&R week every fourth week in this plan instead of every third week.)

Do you need any devices or apps?

A power meter is required for the bike workouts. Run sessions are based on heart rate and swims on pace per 100. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.) 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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:23 hrs 2:00 hrs
Swim x3
2:49 hrs 1:30 hrs
Bike x3
3:27 hrs 3:00 hrs
Strength x2
1:12 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:23 hrs 2:00 hrs
2:49 hrs 1:30 hrs
3:27 hrs 3:00 hrs
1:12 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

  • 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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