Your Half Distance Triathlon 9 Week Peak & Taper Race Plan
Welcome to your 80/20 polarised Half Distance training plan
We will use the very latest techniques of polarised training to get you to the finish line in great shape and enjoy your training journey on the way. This plan is the 9 weeks specific preparation phase which is 7 weeks and then a 2 week taper. This phase is also know as Build and Peak phase of training. It's should be preceded by a Base or General Preparation Phase of training and a 9 week plan is available from us.
Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity and 20 per cent at a high intensity. Polarised training plans generally outperform other training methods and help prevent injury.
In the specific phase, the weekend swim and bike or bike and run workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of long distance triathlon racing.
On weekdays during the specific phase, bike and run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing and nutrition and to test out race equipment so that these things are familiar on race day. There is an optional Sprint or Olympic Distance practice race or race simulation in week 6.
This plan is for first time Half Distance athletes and even first time triathletes and enable you to finish strong at your event. You should be able to swim and run comfortably for 45 minutes and cycle for 60 minutes and complete at least 3 hours of aerobic exercise over seven days.
What do you get in the plan:
- 9 weeks of swim, bike, run and transition sessions with Power for the bike and run and heart rate for the swim
- S&C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S&C exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include Heart Rate profiles that you can download and use with your indoor trainer for download to Zwift and Garmin etc.
- The Run session have Heart Rate structured session for Garmin, Polar, Coros etc
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you karenparnell01@hotmail.com and chilitri.com.
Good luck with your training and long distance triathlon event!
Read what other Athletes a saying about my plans
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For more information on the 80/20 triathlon training methodology please see the 80/20 Triathlon book by Matt Fitzgerald and David Warden.
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.