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 advanced and well-experienced triathletes under age 50.
- Plan is for 11 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.
“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 triathlon plan for the under-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible 5th edition (2024). Having this book handy will help with many of the workouts presented in the training plan and is strongly recommended.
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. In the Build weeks of the plan, there are 3 weeks of quality training before a recovery period of 5 days (in the Over-50 plan, there are 2 weeks of quality training before a recovery period). By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.
When should you start the plan?
Before starting this plan, you should have completed a Base training period and be able to train at least 15 hours per week. This 11-week plan includes two Build periods of four weeks each, two weeks of Peak period, and ends with the week of your A-priority, half-distance race. The key to the success of this plan is the race-specific intensity inserted at just the right times. You should be able to swim 1 hour, bike 3 hours, and run 2 hours before starting this plan. 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?
The Build training weeks in each four-week block are around 16 hours per week. Each week includes 4 swims, 5 bikes, 5 runs, and 1–2 strength workouts. The R&R weeks are about 7–8 hours per week. Optional strength maintenance workouts are included as suggested in The Triathlete’s Training Bible.
Do you need any devices, apps, or books?
For this plan, you need a heart rate monitor to manage workout intensity on the bike and run workouts. Swim intensity is based on pace per 100. The plan uses the TrainingPeaks “Workout Builder” format so that workouts are highly structured and may be uploaded to a device (power meter, GPS, indoor trainer, etc.) or app so that they may be closely followed. (For more information on compatible devices and apps and how to export the workouts, read this.)
To use this plan, you should have a copy of the 5th edition of The Triathlete’s Training Bible (published 2024) 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.
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.