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Half Distance Triathlon (1.2 mi swim. 56 mi bike. 13.1 mi run) Beginner Finisher Plan. 24 wks

Author

Justin Roeder

All plans by this Coach
No Ratings

Length

24 Weeks

Plan Specs

triathlon half ironman beginner intermediate weightloss hr based base period

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Plan Description

Half Distance Triathlon Beginner Finisher Plan. Perfect for beginners looking to finish their first half distance triathlon.

Overview: This is the perfect plan for anyone that wants to successfully complete their first half distance triathlon. Athletes who can follow and complete this training plan should feel confident going into their first half distance triathlon. This plan follows a 2 week build, 1 week taper routine. In addition, athletes are encouraged to take 1 day off for rest per week.

Upon completion of this training plan an athlete will be able to swim of 1.2 miles, bike 56 miles, and run 13.1 miles.


Training plans can be adapted to individual's weekly schedule at an additional cost. Email justinroeder@yahoo.com for questions.

Athletes residing in the Indianapolis area looking for open water swimming who sign up for this program can receive discounted hourly rates for swimming sessions. May-September only for open water swims.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:32 hrs 1:20 hrs
1:50 hrs 2:15 hrs
2:49 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:32 hrs 1:20 hrs
1:50 hrs 2:15 hrs
2:49 hrs 3:00 hrs
—— ——

Training Load By Week


Justin Roeder. Pro Triathlete 2013-2016. USA Triathlon Level 1 Coach.

Roeder Multisport.com: Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

Sample Day 1

0:20:00
Introductory Swim ( 3-4 x 5 minute swim)

Warm up:
4 x 25 yard freestyle with 30 seconds rest

Main workout:
3-4 x 5 minutes zone 2 swim with 60 seconds rest

Cool Down:
4 x 25 yard freestyle easy with 30 seconds rest

Sample Day 2

0:25:00
25 run zone 2

Warm up:
5 minute walk to warm up the muscles and lungs

Main Workout:
25 minute zone 2 run

Cool down:
5 minute walk

Sample Day 3

0:21:00
3 x 7 minute zone 2 swim

Warm Up:
4 x 25 yard freestyle zone 1-2

Main Workout:
3 x 7 minute zone 2 freestyle with 1 minute rest

Cool Down:
4 x 25 yard zone 1 freestyle

Sample Day 4

0:30:00
30 minute ride zone 2

Warm up:
5 minute zone 1 warm up

Main workout:
20 minute zone 2 ride with cadence 85-95 rpm

Cool down:
5 minute zone 1 cool down

Sample Day 4

0:25:00
25 run zone 2

keep it easy in zone 2

Warm up:
5 minute walk to warm up the muscles and lungs

Main Workout:
25 minute zone 2 run

Cool down:
5 minute walk

Sample Day 6

1:00:00
1 hr zone 2

Warm up:
5 minute zone 1

Main workout:
50 minutes zone 2

Cool down:
5 minutes zone 1

Sample Day 7

0:30:00
30 minute zone 2

Warm up:
5 minute walk to warm up the legs and lungs

Main Workout:
30 minute zone 2 run

Cool down:
5 minute walk

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