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Half Distance Training Plan -Intermediate to Advanced/Reusable/Dynamic/TSS

Author

Jacob Brickman

No Ratings

Length

20 Weeks

Plan Specs

triathlon half ironman intermediate advanced multi day power based hr based pace based

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.

Plan Description

As a triathlete, who has struggled financially to keep up with costs of the sport, I have regularly purchased training plans through the training peaks website. As a coach, I wanted to offer the most comprehensive training plans available. With this plan, I have detailed the workouts with specific instructions, goals, and tips. I am also available via email to help with any questions that you may have along the way. I typically find that my athletes that ask the most questions also have the biggest gains. Seeking out the advice of the experts is one of the most important qualities of a successful athlete.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:24 hrs 2:00 hrs
2:19 hrs 2:00 hrs
15:39 hrs 14:21 hrs
0:49 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:24 hrs 2:00 hrs
2:19 hrs 2:00 hrs
15:39 hrs 14:21 hrs
0:49 hrs 1:00 hrs
—— ——

Training Load By Week


Sample Day 1

0:30:00
20TSS
S & E - 3

Warm up: Jog - 5 minutes followed by dynamic stretching (Elbow to knee lunges, Arm swings, Jumping Jacks) Glute Bridge (3 sets x 15 sec. holds) Main Set: One leg Squat no weights - 3 sets, 15 reps, Rest 10 secs. Side Steps - 3 reps, 5 steps each direction, Rest 10 secs. Cable Drive Back -2 sets, 15 reps, Rest 10 secs. Dumbbell Bench press - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs. Lat Pull Down - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs. Deep Swimmer's Press - 3 sets, 15 reps at 40-60% RM, Rest 10 secs. Bent over Row - 3 sets, 15 reps at 40-60% RM, Rest 10 secs. Core: Scissor Kicks - 3 sets, 15 reps Plank - 3 sets, 1-2 min Medicine Ball Twist - 3 sets, 15 reps Warm down: 5-10 minutes of static stretching

Sample Day 1

0:40:00
30TSS
Strides & Drills

This is a technique focused session designed to develop your agility, stability, range of motion and foot speed. There is no focus of heart rate zones so you may choose to leave yours at home for these sessions. Between sets of each drill you should easy jog/walk to fully recover between the efforts. While these efforts shouldn’t be to taxing on you, the key is perfect form, so you want to be hitting each one rested enough that you can maintain great form for the duration. You should take a bit of extra rest between techniques, again to ensure you are rested and can nail the form. Before starting the workout, familiarise yourself with the format for high knees, butt kicks, skipping, Carioka and strides. Find a flat track or field will 50-100m of open space (football and soccer fields are great for this).


Here’s what you need to do in order to crush this workout:


Warm-up: Start off with 5 minutes of easy jogging/walking.
High Knees: 2-3 sets of 75m high knees. Easy jog/walk for 30-60 seconds between.
Butt Kicks: 2-3 sets of 100m butt kicks. Easy jog/walk for 30-60 seconds between.
Skipping: 3-4 sets of 50m skipping. Easy jog/walk for 30-60 seconds between.
Carioka: 4 sets of 30m Carioka in each direction (8 total). Rest for 20 seconds between direction changes (at your discretion).
Strides: 2-3 sets of 60m strides. Easy jog/walk for 30-60 seconds between.
High Knees + Butt Kicks: Finish these drills with one set each of 50m high knees and butt kicks.
Cool-down: Walk or jog for 5 minutes to cool down.

Sample Day 1

2:00:00
130TSS
1800 Pyramid

This swim is designed to work your ability to sustain race pace and build steadily over the full distance of a swim. The first efforts won’t feel that difficult, just like the first quarter of the swim on race day. As you make your way through, you will find that this pace becomes harder and harder to hold. Your mission is to finish the second half of the pyramid faster than the first, so keep some in the tank. The pyramid is also a great way of getting in a lot of swim distance (just over the Olympic swim length of 1500m).
Here’s what you need to do in order to crush this workout:


Warm-up: Start with an easy 200m swim in the stroke of your choice.
Activation 1: Swim 4 sets of 75m Drills with 20 seconds of rest between each.
Activation 2: 200m Kicks with 30 seconds rest at the end and then straight into the Pyramid main set.
1800m Pyramid: Swim 50/100/150/200/250/300/250/150/100/50 meters at Z4 (Z4a for the first half, Z4b for the second half). Rest as indicated below. The goal here is to finish the second half of the pyramid faster than the first half.
Rest for 15 seconds after 50m.
Rest for 20 second after 100m.
Rest for 25 seconds after 150m.
Rest for 30 seconds after 200m.
Rest for 40 seconds after 250m.
Rest for 60 seconds after 300m.
Sprints: Swim 4 sets of 25m at your flat out sprint pace (Z6) pace. Rest for 30 seconds and repeat.
Pulls: Swim Pulls (see Technical Swim Definitions) for 300m at Z3 pace.
Cool-down: Swim an easy 300m using the stroke of your choice.

Sample Day 2

0:30:00
2mi
40TSS
Z-3 - 3 x 800s or 1/2 Mile Intervals

Warm up: 6 Minutes 6 minutes of easy running into faster, relaxed pace run ( do not exceed zone 3) Main set: Approximately 45 minutes 3 x 800 in zone 3 with equal amounts of rest between each. e.g. if you run an 800 in 4 minutes you should follow by 4 minutes of rest (walking/jogging). The goal for these 800s is to keep them fairly consistent withing 5-10 seconds. This will help with pacing and muscular endurance Warm down: 4-5 minutes 1 x 800 jogging and walking Follow with 10-15 minutes of static stretching.

Sample Day 2

1:00:00
16mi
65TSS
Z - 2 Technique Bike

Warm up: 10 Min. 10 min. Zone 1-2 spin (focus on pedal stroke) 5 x 20 sec. fast spin (>110 rpm); 40 sec. easy. Main Set: 40 min. 40 Minute steady state Z-2 Every 10 min pick up cadence to >110 rpm for 40 sec. Warm down: 5 Min. 5 min zone 1-2 spin

Sample Day 2

1:00:00
2286m
60TSS
Masters Swim

Masters Swim:

Sample Day 3

0:50:00
72TSS
16 x 1 Minute Intervals

Warmup:
2 Minutes in HR Zone or Pwr Zone 1
1 Minute in HR Zone or Pwr Zone 2
2 Min increasing to HR Zone or Pwr Zone 3
One Leg Drills:
1 x 1 Min Right Leg
1 x 1 Min Left Leg
1 x 1 Min Right Leg
1 x 1 Min Left Leg
3 x 30 Seconds HR Zone or Pwr Zone 3 (high cadence >110 rpm) with 30 RI
90 Seconds easy peddling
Main Set:
16 x 1 Minute Intervals w/ 1 Minute recovery between each interval
Push the work intervals up to HR zone or Pwr Zone 3 to 4.
Warm Down:
5 Minutes of easy peddling.

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