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Beginner Friendly half distance training plan using HR or Perceived Effort

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Beginner Friendly half distance training plan using HR or Perceived Effort


Mark Peacock

All plans by this Coach


24 Weeks

Plan Description

Are you nervous about taking the next step towards receiving structured training for a half distance tri ?
Are you looking for a beginner - intermediate friendly half distance training plan ?
Please don't be as i can help , this plan is going to help you organise your life and get fit to race .
This program would suit anyone from a beginner to intermediate level.
There is lots of information included in each session and day one has lots of info attached to it to help you understand things such as swim session abbreviations , an 'M ' check so you can check your bikes in working order , details of the bodyweight only strength and conditioning exercises you will be doing and a kit check list so you don't forget anything on race day.
Ideally you can already swim 1000m , cycle 30 mins and be able to run for 30 mins not all on the same day .
The 24 week plan has a steady increase in volume beginning at 3:45 hrs and peaking at 8:25 hrs per week , it features a step back week every four weeks where we test our improvements and also rest and adapt , strength and conditioning sessions that you can do anywhere without any weights or exercise machines , two rest days per week , swim sessions (pool and open water ) , runs , cycles and brick sessions to get you into shape for race day.
Week 19 features a race rehearsal week where you can test where you are at and learn from any mistakes you make covering the race distances individually over 3 separate days.
Perhaps you are doing your first triathlon or you have already completed my sprint and olympic plans and you are looking to move up to the next distance whatever the case i hope you enjoy completing the sessions as much as i have enjoyed writing them.
I have been competing in triathlons for ten years and coaching for 5 years., I am a qualified British Triathlon Federation Level 2 Diploma coach and i have also completed training for strength and conditioning and open water swimming via BTF. I am currently coaching both juniors and adults of various ages and abilities. I basically coach from beginner upwards so I am very aware of the amount of questions somebody new to the sport has . I am a big believer that there is no such thing as a stupid question and you shouldn't be afraid to ask either , triathlon is a very welcoming sport and we are here to help.
Any questions you can email me at
Enjoy the program

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x2
—— ——
Swim x2
01:14:00 00:50:00
Strength x1
00:16:00 00:35:00
Run x1
01:07:00 02:00:00
Bike x1
01:01:00 03:30:00
Brick x1
01:36:00 03:45:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:14:00 00:50:00
00:16:00 00:35:00
01:07:00 02:00:00
01:01:00 03:30:00
01:36:00 03:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Mark Peacock

Marks Tri Training MTT

Hi , Since i began my coaching journey i have been coaching a mix of juniors and adults , this has given me experience in coaching people at both ends of the scale from people who are absolute beginners to very capable athletes.
I have coached 1:1 with athletes covering distances between super sprint and full iron distance
I strongly believe that there is no such thing as a silly question especially for beginners and i am here to help with any queries without you having fear of embarrassment.

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