Beginner Half Distance 16-week plan - VIDEOS included (Power and Pace based)
Mikael Eriksson, Founder & Head Coach @ Scientific Triathlon, host of That Triathlon Show podcastAll plans by this Coach
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This plan will help you prepare for your first half distance triathlon.
It is recommended that you have completed either a sprint or an Olympic triathlon before starting this plan. You should be able to swim for 30 minutes (breaks are allowed), bike for 90 minutes, and run for 60 minutes (short walk breaks are allowed) as you start this plan, and you should have done a few weeks of training at least 3 hours per week before starting this plan.
The plan is simple and easy-to-follow. You don't need any prior knowledge about structured training endurance sports to be able to follow it.
There is on average 8 hours of training per week, over 6-10 workouts. The lightest week is 6 hours, and the hardest has 11 hours of training.
There are 17 videos included in the plan, one for each week plus one big-picture overview, to help you understand the purpose of the plan and the different phases and execute it correctly.
The workouts are prescribed based on power for cycling and pace for running, as well as on perceived effort using cues like "easy", "moderate", "hard" and RPE (Rating of Perceived Exertion) ratings like "4/10" and "7/10".
This plan is also available as versions based on bike power instead of heart rate and based on run power instead of pace to guide intensity. See https://www.trainingpeaks.com/coach/mikael-eriksson.
ABOUT THE COACH:
Mikael Eriksson is the founder and head coach of Scientific Triathlon, a coaching business that provides world-class individual coaching to athletes of all levels, as well as top-rated training plans that in the fairly short time they've been available, have already been used by close to 1000 athletes in all corners of the world. He is also the host of the podcast That Triathlon Show.
TESTIMONIALS FOR MIKAEL'S TRAINING PLANS:
Average user rating: 9.3 / 10 (at the moment of writing)
*I gather feedback on all the training plans I create in order to constantly improve them. One of the questions I ask is for the user to rate the plan on a scale from 1/10. The average user rating is calculated from this feedback.
One of the best training plans I´ve ever purchased!
The progression of the plan was very good. I felt a lot stronger after the training and I also liked that the Training Peaks version of the plan has the Structured Workouts feature so they can be easily downloaded to Garmin devices.
I sincerely think that it has been one of the best training plans I´ve ever purchased. Worth every penny!
Victor Campos Vallejo
Kept me organised and focused!
Your plan kept me very organized and focused through the 12 weeks. It was a good fit for my level. Not too easy, with too short training distances like so many other training plans I looked at, but not so daunting as some of the 12-15 hrs/week plans.
I have another race coming up, so I plan to restart the plan next week to prep for it. I would highly recommend it!
47, United States
Made my training much more efficient!
With this training plan, my training changed to be more systematic. Each session has a clear target for what you're trying to achieve - not just "going for a run".
I haven't previously trained using training zones, and this made the training much more efficient. I've improved my run pace nicely (and it was my strongest discipline before) and really improved my cycling.
Finally, having this plan makes it harder to skip workouts, so it helps you stay consistent. If you're considering purchasing it, just go for it! It helps immensely.
33, United Kingdom
You can find more testimonials at https://scientifictriathlon.com/stories/
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:58 hrs||3:30 hrs|
|2:23 hrs||1:45 hrs|
|1:38 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:58 hrs||3:30 hrs|
||2:23 hrs||1:45 hrs|
||1:38 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter