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Includes Structured Workouts

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Joe Friel

All plans by this Coach


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 an athlete over age 50.

  • Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.

  • 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.

This half-distance plan for over-50 triathletes was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Fast After 50.

Do you need books for this plan?

To use this plan, you MUST have a copy of the 4th edition of The Triathlete’s Training Bible (published 2016) as you will be referred to certain portions of the book that are associated with the workouts in the plan. You may purchase the book here. Fast After 50 will also help you understand the plan, especially the 9-day “week,” and the concept of periodic high-intensity interval workouts to boost aerobic capacity (VO2max). To purchase, go here.

Who is this plan for?

This plan is intended for a triathlete over age 50 who has found that he or she recovers more slowly than just a few years ago. It uses 9-day “weeks” instead of the standard 7-day in order to optimize recovery, as explained in the book Fast After 50. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.

When should you start the plan?

Start this plan 12 weeks prior to your first half-distance, A-priority race of the season. (There is a “Fast After 50” Base period plan for the 12 weeks preceding the start of this plan.) You should be able to swim 1 hour, including long (400m) intervals, bike 2.5 hours, and run 1.5 hours. You should have heart rate (run and bike) and power (bike) zones set before starting this plan. (For more on how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Training volume is described as both workout durations and TSS. Seven-day volume throughout the first 9 weeks ranges from about 9–13 hours and 500–700+ TSS. After 16 days of focused training, there are 3–4 days of recovery followed by 1–2 days of swim, bike, and/or run testing, as described in Fast After 50 and The Triathlete’s Training Bible, 4th Ed. In the last 3 weeks you will taper down to the race with 7-day volume starting at 11 hours and 600 TSS.

Do you need any devices or apps?

You should have a power meter on your bike to gauge the intensities of this plan. For running, a heart rate monitor will do, but a GPS is also recommended. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device or app. (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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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:42:00 02:30:00
Run x4
02:56:00 01:50:00
Swim x4
02:28:00 01:04:00
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
05:42:00 02:30:00
02:56:00 01:50:00
02:28:00 01:04:00
00:27:00 00:30:00

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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