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16 week Half Distance Triathlon (Intermediate) - break 5:00 hours with targeted power and pace

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

Over almost 20 years of endurance coaching, I have helped countless athletes PB and break that magical 5 hour mark in many Half distance triathlon's around the World, using various versions of the following program. This 16 week program is targeted towards the ambitious and potentially time crunched MOP triathlete looking to break through the 5 hour barrier for the first time. The sessions in the program utilise structured workouts to enable you to dial in your pacing towards a successful race. There are many ways to crack the 5 hour barrier as some athletes are stronger in one leg than another, but if you follow this layout you will be competent in your weaker leg and stronger in your best leg.

The program is periodised in 3 phases:
1. A general training phase
2. A strength endurance or muscular endurance phase
3. A competition phase that brings together specific sessions that leave no stone unturned towards your race prep.

There are 2 testing weeks in Weeks 2 and 9 so that you will know exactly what pace and power to target, along with a trial "training" weekend allowing you the opportunity to test drive your equipment and nutrition in race like circumstances. Each week I include some simple strength exercises plus recommendations on where to fit things like yoga and massage into a busy schedule. Week 10 includes a race planner which I would urge you to use to get your plan in writing whilst you are in the Competition phase so that it helps with confidence and motivation. If you would like some extra guidance this is available by sending me an email. In fact, please send me an email and let me know how you went, what you thought of the program and any feedback. I wish you the best of luck in smashing that 5 hour mark.


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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:02:00 03:30:00
Run x3
02:54:00 01:45:00
Swim x3
02:48:00 01:20:00
Strength x2
00:52:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
05:02:00 03:30:00
02:54:00 01:45:00
02:48:00 01:20:00
00:52:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • 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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