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Includes Structured Workouts

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Joe Friel

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.

  • Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k

  • Plan is intended for advanced triathletes over age 50.

  • Plan is for 12 weeks of Base training, to be followed by 12 weeks of Build training.

  • Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).

  • If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion

“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This half-distance Base plan for the over-50 triathlete was designed using principles from Joe's Triathlete’s Training Bible. Having this book handy will help navigate the workouts presented in the training plan but is not necessary.

Who is this plan for?

This plan is intended for the over-50 triathlete, but it may also be used by younger athletes who recover slowly after hard or long workouts. This is a challenging training plan; do not purchase if you are not an advanced triathlete! The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build-Peak period 12 weeks prior to your A-priority, half-distance race.

When should you start the plan?

Start about 24 weeks prior to your A-priority race. Following this 12-week plan will get you ready to start the half-distance Build period, which specifically prepares you for your A-priority race. You should be able to swim 1 hour, bike 1.5 hours, and run 1 hour before starting the plan. You should also be able to frequently do three workouts per day. You should have heart rate and power zones set before starting this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Over 12 weeks, you will increase your weekly volume from about 13 hours to around 17 hours. A typical week includes 4–5 swims, 4–6 bikes, 4–6 runs, and 1–2 strength workouts. Exceptions are the R&R weeks every third week with volume significantly reduced to 4–5 days and self-testing at the end of the week to measure progress. Note that this plan is based on Joe's proven "5-2" weekly training method. This means that there are 5 easy days of training each week with 2 hard days (Thursdays and Sundays). The 2 hard days become increasingly challenging and each have 1–3 challenging workouts. But with 2–3 easy days between them you can recover and be ready for each of the hard days.

Do you need any devices?

You will need a power meter to gauge the bike intensities of this plan. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device (power meter, GPS, etc.). (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you. Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:59:00 01:30:00
Bike x4
05:22:00 03:00:00
Run x4
03:32:00 02:00:00
Strength x2
01:19:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:59:00 01:30:00
05:22:00 03:00:00
03:32:00 02:00:00
01:19:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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