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Half Distance Triathlon 16 Week Intermediate Athlete - RPE and pace-based training


Lana Burl

All plans by this Coach
5 (3)


16 Weeks

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Plan Description

Thank you for selecting this Half Distance Triathlon training plan, proudly presented by LB Endurance.

The plan is intended for triathletes that have at least two years of triathlon experience and/or may have completed a half iron distance triathlon already.

To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration. You should also be able to swim 1500 yards comfortably and bike for at least ninety minutes (or 25 miles).

Each training week includes two swim workouts, two or three bike workouts, three or four run workouts and two strength training sessions. You will also find one or two planned recovery days each week. Strength training, cross-training rest are important to maintain the body, mind and soul while preparing for a half marathon.

Swim workouts are given as time and/or distance targets. Bikes are time based and utilize RPE (rate of perceived exertion) for training zones. Runs are time based and use pace for interval targets. Be sure your run pace threshold is set up in TrainingPeaks (settings) and on your training device (ie Garmin watch).

All bikes, some runs and some swims are provided as Structured Workouts that can be automatically downloaded to your training app, allowing easy use with virtual platforms like Zwift.

Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, nutrition and hydration.

Have fun! If you have questions, or are interested in enhancing this plan, contact us at or We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:11 hrs 2:10 hrs
3:50 hrs 3:30 hrs
1:24 hrs 1:00 hrs
0:51 hrs 0:30 hrs
Day Offx1
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
3:11 hrs 2:10 hrs
3:50 hrs 3:30 hrs
1:24 hrs 1:00 hrs
0:51 hrs 0:30 hrs
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.