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12 Weeks to Half Distance


The Triathlon Coaching Company

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12 Weeks

Plan Specs

triathlon half ironman intermediate advanced power based hr based pace based

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Plan Description

This is our 12 weeks to your Half distance triathlon training plan, using power for the bike and a mixture of heart rate and pace for running intensities. This whole programme is designed with and intermediate athlete in mind. You will currently be looking at pushing yourself to do well at your next race and be focussed on improving across all three disciplines. If this is the case then this plan is for you. You will need to be able to currently swim for 45 minutes, cycle for 90 minutes and run for 90 minutes before starting the programme. If you are not quite there yet why not try one of our other plans which will build you up to the required fitness level to start this programme. This plan works to a 3 week build and 1 week recovery with a planned rest day on a Monday of every week to allow for a good recovery and to encourage your development. If you have any questions or need any assistance with our plans feel free to contact us at or request a quick call to discuss your plan in more detail with us too!



Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:24 hrs 2:05 hrs
3:00 hrs 1:20 hrs
4:12 hrs 3:00 hrs
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Workouts Per Week Weekly Average Longest Workout
3:24 hrs 2:05 hrs
3:00 hrs 1:20 hrs
4:12 hrs 3:00 hrs
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Training Load By Week

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background and have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes all over the world participating in all distances of triathlon.

Sample Day 1

Aero position and single leg drill session 60 min 6x4x2 PWR

This session is all about low intensity and skill development. Make sure you don't drift outside of the power levels during this session as this will have a knock on effect on your next training session.

Sample Day 1

CSS Test

Warm Up: 300 easy f/s 200 fins 6-1-6 up freestyle back 200 pull and paddles breathing 3/5/7 100 pull 1/2 doggy paddle 1/2 scull (12.5m) then freestyle back 4x50 25 fast 25 easy 4 x 100 free + 20 seconds 400TT (try and get 100 split) recover 5 to 8 minutes 200TT Cool down 100 easy choice

Sample Day 2

45 min 10x20 strides HR

Session Focus: Endurance development and running form

This session is all about encouraging good form whilst running fast. It is also a chance to run much faster than you normally would to give you an idea of how this should feel. Focus on running well and don't be tempted to allow your form to drop.

Sample Day 3


Session Focus: Lactate Threshold Benchmark Test

Make sure you are fully hydrated and ready to go hard. Make sure you pace this as well as you can, think 5 min blocks and assess how hard you are working at each interval, adjust intensity accordingly. Once completed make sure you upload your results from your head unit/watch to training peaks so we can set your heart rate and/or power zones.

Sample Day 3

Tech set 1 - Breathing and Head Position

200 EZ
2x100 Kick
2x100 Pull 

8x50 build per 50 1-4, 5-8 +15 

4x50 Bubble Bubble Breathe (focus on smooth exhalation)
4x50 Breathe every 3,5,7,3 (change per 50) 
4x50 as 
1 - normal head position 
2 - looking forward 
3 - chin on chest 
4 - looking at floor (think about how this effects your feet and body position, choose a head position that you feel allows you to have head, hips and heels inline and near the surface) 
100 with head in new position 

200 easy swimming

Sample Day 4

Z2 60 with drills HR

Session Focus: Endurance Maintenance and Skill Development

This session is designed to maintain what you have already developed in your endurance and to develop your running form through the use of drills. The drills should be completed as described with a good focus on form over speed/distance. Make sure you do not push harder than prescribed as this will impact on your ability to work hard on your next workout. If you are feeling particularly fatigued prior to this workout stay at the lower end of the prescribed heart rate zone or substitute this run for a stretching and rolling session. Take a look at the attached drills guide if you need any clarification.

Sample Day 5

Broken 1900 session 1


200 easy freestyle

2x100 fins ↑ 6/3/6 ↓ freestyle (+10s) 
2x50 freestyle building to fast (+10s)

10x50 on 60 secs as 1-5 25 easy 25 hard
6-10 build per 25


19x100 +20

200 Choice

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