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12 week Half Distance Triathlon - Specific Preparation - Week Day Constrained


Gordo Byrn

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12 Weeks

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Plan Description

This plan has been modified so the weekday training is held to no more than 90 minutes per day. The weekends have training on both days and there are a few overload weekends with long rides on both days.

This plan assumes that you have completed one of my Base modules and have established your endurance.

While the average training load is 11 hours per week, this plan is challenging because the key workouts are very specific to your needs. Where appropriate, I have explained how experienced athletes can beef up the plan a bit.

Strength training is not emphasized but I have placed one strength session per week into the plan.

There is an important race simulation workout that falls six weeks out from your goal race. You can substitute a B-, or C-, priority event for this race. An Olympic Distance race would be the most appropriate choice. If you are new to Half Distance racing then, I believe, you will get the most benefit from following my race simulation workout that weekend.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3000 meters (3300 yards). Where appropriate, I have explained how to dial the program up, or down.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 13 hours per week.

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 40 miles / 65 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:42 hrs 1:45 hrs
Bike x3
5:00 hrs 4:00 hrs
Swim x2
2:00 hrs 1:15 hrs
Strength x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:42 hrs 1:45 hrs
5:00 hrs 4:00 hrs
2:00 hrs 1:15 hrs
0:27 hrs 0:30 hrs

Training Load By Week

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