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HALF-DISTANCE TRIATHLON, BASE PLAN, UNDER 50, 9-14hpw, BIKE POWER METER, 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.

Author

Joe Friel

All plans by this Coach
4.8 (5)

Length

12 Weeks

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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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-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
 
“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 recover quickly after challenging workouts. 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 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 before starting the plan. 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.
 

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 workout. 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.” —Joe Friel



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:23 hrs 2:00 hrs
2:38 hrs 1:15 hrs
3:32 hrs 3:00 hrs
1:12 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:23 hrs 2:00 hrs
2:38 hrs 1:15 hrs
3:32 hrs 3:00 hrs
1:12 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported 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 www.joefrielsblog.com.

Sample Day 1

1:00:00
AA, 3-4 sets

Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details on strength training turn to Chapter 13 in The Triathlete's Training Bible (4th edition) or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.

Sample Day 2

0:45:00
52.8TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration. Note that RPE is being used for this workout since the "intervals" are so short and the recoveries involve walking.

Sample Day 2

0:45:00
1372m
36.7TSS
AE1. Aerobic intervals/PDLC 1500y.

(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500


OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 3

1:00:00
50TSS
SS2. Isolated Leg Training 1h RPE.

Isolated Leg Training (ILT) on indoor trainer. After warm-up alternate 20-60 seconds with 1 leg/foot only--the other on a chair. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Since you're training the nervous system, heart rate and power are not important here. Effort should remain low (about 4-5 on 0-10 RPE scale.

Sample Day 4

0:45:00
52.8TSS
AE2. Base building 45min HR.

Run easily on a soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 4

0:45:00
1372m
36.7TSS
AE1. Aerobic intervals/PDLC 1500y.

(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500


OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 5

1:00:00
AA, 3-4 sets

Strength: After warm up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details on strength training turn to Chapter 13 in The Triathlete's Training Bible (4th edition) or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.

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