Half Distance Tri | Just Finish level | 14 weeks

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Half Distance Tri | Just Finish level | 14 weeks

Author

Coach Bree Soileau

All plans by this Coach

Length

14 Weeks

Typical Week

3 Other, 5 Run, 3 Bike, 2 Swim, 1 Strength, 1 Day Off

Longest Workout

1:15 hrs swim
3:05 hrs bike
1:45 hrs run

Plan Specs

triathlon half ironman beginner time goal power based hr based pace based tss based strength base period

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Summary

You're going to build fitness and confidence in yourself during this 14 week Half Distance Tri training plan from Coach Bree Soileau!

If you're brand new to the Half Distance Tri and looking to "just finish" it, then this plan will work well for you! Many "bucket listers" follow this training plan option.

This program is designed specifically for the triathlete that wants to achieve their goal of completing a Half Distance Tri and to do so with a strong race finish. This plan focuses on quality training with no speed work. Develop a solid foundation of triathlon fitness by conservatively and safely building endurance, all while maintaining proper form.

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, mental preparation, nutrition, post-workout reflections, and more! Our goal is to prepare your mind and body so you have a strong and enjoyable race day experience.

Before you start this program, you'll need to be comfortable swimming 600 yards without stopping, cycling for 60 minutes, and running for 45 minutes. If you can do all that, you'll do just fine following this plan.
The first 6 weeks conservatively build in duration so you can build your base and work on skills. Weeks 7, 9 and 11 are Race Preparation weeks providing you the opportunity to practice race day pacing, nutrition and mental strategies. The final 3 weeks are a gradual taper to ensure you are recovered and ready to finish healthy and strong!

We know that for some, race day cut-offs can bring anxiety. To ease any possible concerns, make sure to review the attached documents on cut-off requirements. During your Race Preparation weeks take note of your paces to ensure it meets the Half Distance Tri cut-off requirement. We provide these opportunities in training to give you peace of mind.

Testimonials from athletes following the Just Finish Half Distance Tri plan:

“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.”

“The Alamo 180 training plan definitely prepared me for race day!”

“It exceeded my expectations, I would most definitely follow the Alamo 180 training plan again!”

If you're ready to make your Half Distance Tri dreams become a reality, it's time to get started! In just 14 weeks you'll be crossing the finish of your first Half Distance Tri race! Let's do this!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:26
Training Load By Week
Average Weekly Training Hours: 08:26
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

0:40:00
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

0:55:00
1463m
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:
10 x 100 at Zone 2, RI: 25 sec

Cool Down:
100 easy choice

Sample Day 3

0:45:00
Bike

Steady Zone 2

Sample Day 3

0:15:00
Run

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

Sample Day 4

0:40:00
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

1:45:00
Bike

Steady Zone 2.

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