This is a 16 week intermediate program for the half distance triathlon. This would be a great first time long distance triathlete or for a seasons triathlete. The athlete should be able to bike for at least 60 minutes, swim 2000 yards, and run for 60 minutes.
This program provides strength exercises that will help with mobility and sport specific muscle groups. Strength training exercises will require exercise bands, dumb bell weights, and body weight. Some exercises use gym equipment like lat pull downs but can be subbed for another exercise.
You will train with each discipline on average 2-3X per week. Swim work outs are based off of swim pace and include open water swim sessions up to 3000 yards. The bike is based off of power but can be easily converted to (RPE) Rate of perceived exertion. Bike work outs are on the trainer and outside. Run work outs are based off of pace. There are several "brick sessions" where you will practice running off of the bike to get the feel of what it will be like come race day.
There are 2 recovery weeks where training volume and intensity decreases.
Taper week is 2 weeks, where volume will decrease and intensity will stay the same.
This training program provides diverse exercises that will be fun and challenge you.
Any questions can be directed to USAT Level 2 certified Coach, Coachramberg@gmail.com
I'm Kelsey a USAT Level 2 coach, 80/20 Endurance, Ironman University coach, and a 5x Ironman finisher including Kona.
I coach endurance athletes from beginner to advanced but my specialty is coaching women who want to train smarter by understanding their own physiology. Hormonal fluctuations, cycle syncing, fueling for women's bodies, recovery differences, aren't side notes in my coaching, they're central to it. Women who train with me stop fighting their bodies and start working with them.