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Craig Alexander's Sansego Half Distance Training Plan. (Intermediate/Advanced)

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Craig Alexander's Sansego Half Distance Training Plan. (Intermediate/Advanced)


Craig Alexander


18 Weeks

Plan Description

This is an 18 week Half Distance training plan that I designed for Intermediate to Advanced level athletes (even those wanting to be competitive in their age group and qualify for World Championships), incorporating many of my training and programming principles as well as my exact, specific Half Distance Race Simulations and key Half Distance sessions.

It is based around approximately 8-16hr per week of training time, depending on the training phase (with the average weekly time for the entire program being 12hr per week) and is suitable for a range of athlete ability levels, as training intensities are prescribed using Rate of Perceived Exertion (RPE), Functional Threshold Power (FTP) and Heart Rate (HR) to individualise.

The sessions are accompanied by a description, important notes and training tips or key focus areas/points.
Prior to starting this plan, you should be able to complete 30min of swimming, 2hr of cycling and 1hr of running. These would be the base requirements to maximise and get the most out of this training plan.
Good Luck!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:22:00 04:00:00
Run x3
02:47:00 02:00:00
Swim x3
02:34:00 01:15:00
Strength x2
01:02:00 00:35:00
Brick x1
00:29:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
05:22:00 04:00:00
02:47:00 02:00:00
02:34:00 01:15:00
01:02:00 00:35:00
00:29:00 01:00:00

Training Load By Week

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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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