Browse More Plans

Half Distance Tri | Advanced level | 14 weeks

Author

Coach Bree Soileau

All plans by this Coach
No Ratings

Length

14 Weeks

Plan Specs

triathlon half ironman advanced time goal multi day power based hr based pace based tss based strength base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

You're going to improve speed, endurance and confidence during this 14 week Half Distance triathlon training plan from Coach Bree Soileau!

In addition to 14 weeks of swim, bike and run workouts, there are links to videos and pdfs for drills, heart rate and pace training, assessments, race preparation, nutrition tracking, mental preparation, and more!

This program is designed specifically for the triathlete that is ready to go to the next level and achieve challenging performance goals. This plan focuses on quality endurance, strength and speed training.

Due to the challenging workouts, it is advised that you have completed a Half Distance triathlon before starting this program. Before you start this program, you'll need to be comfortable swimming 2,000 yards without stopping, cycling for 90 minutes, and running for 90 minutes. If you answered yes to all of that, you'll do just fine following this plan.

The first 4 weeks conservatively build in duration and intensity so you can improve your base and speed coordination. The next 7 weeks increase in duration and intensity, to also include Race Preparation workouts. The Race Preparation workouts provide you the opportunity to practice race day pacing, nutrition and mental strategies. The final 2 weeks are a gradual taper to ensure you are recovered and ready to finish healthy, strong and fast!


Testimonials from athletes following the Advanced Half Distance triathlon training plan:

“I have to say that I am really thankful that we went with Coach Bree Soileau for my Half Distance Tri training because I have seen the improvements I was hoping for…I surpassed my expectations on race day”

“I was very happy with the Half Distance Tri plan and coaching! I was able to stay injury free unlike the last training plan I followed.”


If you're ready to achieve a Half Distance Tri PR in just 14 weeks, it's time to get started! Let's do this!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:20 hrs 1:39 hrs
4:55 hrs 3:30 hrs
1:36 hrs 1:10 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
3:20 hrs 1:39 hrs
4:55 hrs 3:30 hrs
1:36 hrs 1:10 hrs
—— ——
—— ——

Training Load By Week


Coach Bree Soileau

Alamo 180

Coach Bree, owner and head triathlon coach at Alamo 180, helps beginner to advanced level triathletes achieve their race day goals through quality triathlon training plans.

Since 2011, Bree has coached nearly a thousand triathlon race day finishes ranging from Sprint and Olympic all the way to the Half and Full Ironman. Whether your goal is to finish or get faster, there is a quality training plan perfect for you!

Sample Day 1

1:00:00
Bike

Zone 2 ride.

During the ride, at your discretion, include the following high cadence drills to improve cycling efficiency.

Get into an easy gear and increase your cadence to a level that is slightly uncomfortable, maintaining it for 30 seconds, followed by a 60 seconds recovery at your normal cadence. Repeat for 4 to 8 x through.

Sample Day 1

0:15:00
Run

Within 10 minutes of finishing the bike, begin the run.
Zone 2 run.

Sample Day 2

1:00:00
2012m
Swim

Warm Up:
100 free, 100 kick choice, 100 drill choice, 8 x 25 Build (building in speed easy to fast w/in each 25) RI: 15 sec

Main Set:
16 x 100 at Zone 3, RI: 25 sec

Cool Down:
100 easy choice

Sample Day 3

1:00:00
Bike

Warm Up:
20 minutes in an easy gear. 4 x (30 seconds at Zone 3 w/ 30 seconds recovery at Zone 1).

Main Set: Cruise Intervals
6 x:
3 minutes at Zone 4 w/ 45 seconds recovery at Zone 1.

Cool Down:
15 minutes easy pedaling

Sample Day 3

0:15:00
Run

Within 10 minutes of finishing the bike, begin the run.
Zone 2 run.

Sample Day 4

1:00:00
Run

Stay primarily in Zone 1 - 2. Run steady, even when running up hills. Avoid trying to push pace and run too fast.
Be mindful of run form.

At the completion of the run, do 2 to 4 x 100m accelerations building up to Zone 4, with 30 seconds Zone 1 between each acceleration.
Walk recovery + stretch.

Sample Day 6

2:45:00
Bike

Begin the ride at Zone 2.

During the ride, at your discretion, include the following tempo intervals:

2 x 20 minute tempo intervals, Zone 3. Recovery between each interval is Zone 1 for 5 minutes.

Finish the ride at Zone 2.

$141.00 - Buy Now