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16 week Half distance race (Advanced) for athletes committed to a breakthrough performance

Includes Structured Workouts

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

Learn More about Structured Workouts.


Chris Hanrahan

All plans by this Coach


16 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

This plan is based on you having a breakthrough race or PB. Commitment is a prerequisite! If you are unsure about your ability to follow this plan feel free to reach out and discuss via email at - I consider your racing success to be my coaching success!

This plan is specific towards the athlete developing a new level of fitness. It is an 16 week plan that is geared towards a breakthrough race and as such is suitable more for the athlete that is experienced at training and racing. Because this plan is geared towards success, I provide support and initial customisation of this plan so that you can start knowing that it will work in with your other commitments such as family and work.

The beginning of the plan assumes a base level of fitness and will also assume the athlete has the commitment to train for 12 - 17 hours per week. It is progressive in load and has key marker sets plus benchmarking weeks along the way to map progress. The ideal candidate for this plan is an athlete that may have plateaued and is looking for the structure to perform at their very best on race day. No stone is left unturned, and if sessions are followed the athlete will be extremely confident on race day. Email support is available if required.

Because this plan utilises Training Peaks structured workouts, the session intensity will be tracked towards your individual power and pace zones. Therefore, although a power meter is not a must, to get the best out of this program it is strongly advised along with a running watch that gives pacing data.

Enjoy, have a great race.

How it Works

Load Your Plan

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
Bike x3
05:48:00 03:30:00
Run x3
03:09:00 02:00:00
Swim x3
02:54:00 01:20:00
Strength x1
00:47:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
05:48:00 03:30:00
03:09:00 02:00:00
02:54:00 01:20:00
00:47:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Chris Hanrahan

Performance by 3

PB3 is a endurance and multi-sport squad coached by Nationally accredited Level 2 coach Chris Hanrahan, with almost 20 years coaching experience. The focus is on performance excellence in swim, bike and run. We coach goal oriented athletes looking to transition from good to great in endurance sports. Personalised programming with a focus on exercise science and constant feedback ensures that athletes striving for Ironman podiums, Kona qualifying or marathon best's get results they deserve.

  • 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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