STRUCTURED PLANS. PROVEN RESULTS.

Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.

Time-Constrained? This Plan Is For You!

This 16 week program is an Intermediate Plan for the time-constrained half-distance triathlete. This plan is a good fit if you have successfully completed at least one half-distance race in less than 6:00 prior to beginning this plan, and you are looking to complete another with a time-efficient training schedule.

In this program, the bulk of the training hours are over the weekends, and the weekdays will consist of a single session (bike/run or swim/strength) totaling no more than 90 minutes. A typical week has 1-2 mid-week swim/strength and 2 mid-week bike/run days. The weekends provide a mix of conventional and non-conventional training structures; you’ll have a long bike-run (brick) or long run-bike (reverse brick) on Saturday, and you’ll have a long run, a second long ride, or a medium-distance brick on Sunday. Half the weekends include the 2nd swim for the week. Your regular day off is Monday, and your extra day off (for approximately half of the training weeks) is Thursday. One race simulation day is included in week 12. There are benchmark workouts in week 5 to update your training zones.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 6-8 hours of weekly training for the past four weeks.

The first week of the plan includes 6 hours of training, plus two 30 minute strength sessions:
- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim
- 3 hours 10 minutes of cycling / 1 hour 10 minutes as your longest bike
- 2 hours of running / 1 hour 10 minutes as your longest run

You will build in your max week to 11 hours 20 minutes of training, plus two 30 minute strength sessions:
- 4500 yards/meters of swimming / 2450 yards/meters as your longest swim
- 5 hours 15 minutes of cycling / 3 hours 45 minutes as your longest bike
- 4 hours 25 minutes of running / 2 hours 15 minutes as your longest run

All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as TP Virtual and Zwift.

Take your training further with Coach Alison's book, Unlocking Triathlon

Unlocking Triathlon supplements the training plan with discussions of skill development across all three sports, detailed information on fueling and hydrating for training and racing, coaching guidance from plan start to finish, and detailed race day prep. The training plan plus the book provides the complete package to set you up for success on race day.

Have questions?

Email Coach Alison.