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Intermediate 16-week Half-Distance Training Plan

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Intermediate 16-week Half-Distance Training Plan

Author

Marty Gaal

All plans by this Coach
4.58 (12)

Length

16 Weeks

Plan Description

The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. The biggest week is 12.5 hr (with options for more) and the smallest is 7.5 hours.

The early weeks focus on aerobic development with a limited amount of threshold-type training. The later weeks include a fair amount of threshold and sub-threshold intervals as well as race-specific intensity workouts.

The program includes effort levels & heart rate guidelines for the swim and run, and HR/power targets for the bike.

Assumptions: athletes can run an hour, ride 1.5 hour, and swim 1,500 yards in separate workouts without difficulty.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:30:00 01:50:00
Bike x3
04:18:00 03:30:00
Swim x2
01:46:00 01:00:00
Strength x2
00:45:00 00:45:00
Day Off x1
00:02:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Run
02:30:00 01:50:00
Bike
04:18:00 03:30:00
Swim
01:46:00 01:00:00
Strength
00:45:00 00:45:00
Day Off
00:02:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

One Step Beyond

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.


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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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