Half Distance Tri | Intermediate level | 14 weeks

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Half Distance Tri | Intermediate level | 14 weeks

Author

Coach Bree Soileau

All plans by this Coach

Length

14 Weeks

Typical Week

4 Other, 1 Strength, 3 Bike, 2 Swim, 1 Day Off, 4 Run

Longest Workout

1:05 hrs swim
3:15 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman intermediate multi day power based hr based pace based tss based strength base period

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Summary

Half Distance Tri Intermediate Level:
You're going to improve speed, endurance and confidence during this 14 week Half Distance Tri 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 incorporate speed work into their training so they can improve their athletic performance and achieve challenging race day goals. This plan focuses on quality endurance, strength and speed training.

Before you start this program, you'll need to be comfortable swimming 1,000 yards without stopping, cycling for 90 minutes, and running for 60 minutes. If you can do all that, you can follow this plan.

The first 4 weeks conservatively build in duration and intensity so you can improve your base and work on skills. The next 7 weeks conservatively 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, rested and ready to finish healthy, strong and fast!

Testimonials from athletes following the Intermediate Half Distance Tri triathlon 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 make your Half Distance Tri pace goals become a reality, it's time to get started! In just 14 weeks you'll be crossing the finish of your Half Distance Tri triathlon race with a new PR! Let's do this!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:48
Training Load By Week
Average Weekly Training Hours: 08:48
Average Weekly Breakdown

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

0:50:00
Bike

Zone 2.

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

0:50:00
1737m
Swim

Warm Up:
100 free, 50 kick choice, 50 drill choice, 4 x 25 Build (building in speed easy to fast w/in each 25) RI: 15 sec

Main Set:
15 x 100 at Zone 2, RI: 25 sec as follows:
1-5 free,
6-10 pull w/ buoy only,
11-15 pull w/buoy and paddles.

Cool Down:
100 easy choice

Sample Day 3

0:45:00
Bike

Warm Up:
10 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 3 w/ 45 seconds recovery at Zone 1.

Cool Down:
10 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

0:45:00
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.

Sample Day 6

2:00:00
Bike

Begin the ride at Zone 2.
During the ride, at your discretion, include the following tempo intervals:

2 x 15 minute tempo intervals, Zone 3. Recovery between each interval is Zone 1 for 5 minutes.

Finish the ride at Zone 2.

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