This is a training plan created by Endurance Strong is designed to prepare an Advanced Triathlete for an Half Distance Triathlon Race (1.2mi/56mi/13.1mi or similar). On Non-Recovery Weeks this plan ranges from 13.75-18hrs/wk (including swimming) and 700-975TSS/wk (not including swimming). Recommended starting fitness would be a CTL in the high 60's or 70's, which our Advanced Base Training Plans should arrive you at.

This plan includes a 2-day per week Strength Training program along with guidance on how to adjust endurance workouts if needed. The Strength Training program is broken up into three 4wk training blocks with different focuses and some different exercises to keep your progress and motivation high. The program is designed to compliment your endurance training by improving your performance as well as reducing your injury risk. Included with this program is a 70+ page manual which includes instructions, pictures and a link to video demonstrations of every exercise, workout sheets to track your progress, and routines for foam rolling, a dynamic warm-up, stretching, and Yoga. You will need some common exercise equipment that should be available at most gyms or you may have at home including: Squat Rack, Barbell with weights, dumbbells, weight bench, cable column or resistance bands, exercise ball, box suitable for jumping/stepping on, low step (or bottom stair), foam balance pad, super-band, and mini-band.

This plan generally follows the sequence of:

- Monday - Swim Workout
- Tuesday – Run Intervals (Track) and Shorter Endurance Rides
- Wednesday - Swim Workout, Easy Run and Strength Training
- Thursday – Bike Interval / Threshold Workouts and Shorter Endurance Runs
- Friday - Endurance Swim and Easy Bike Ride
- Saturday – Bike Heavy Brick Workouts and Strength Training
- Sunday – Long Runs or Run Heavy Brick Workouts (Optional Endurance Swim)

*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com