Your Half Distance Triathlon 9 Week Peak & Taper Race Plan
Welcome to your 80/20 polarised Half Distance Triathlon 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 70.3 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 triathlon 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 Brick sessions with Heart Rate for Swimming and Power for Cycling and Running
📊 Rate of Perceived Exertion (RPE) targets are also included
🏋️ 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
📈 The bike sessions include Power profiles that you can download and use with your power meter or indoor trainer for download to Zwift, TrainingPeaks Virtual, Garmin, Coros etc etc.
⌚ The Run session have Power (rFTPw) structured session for download to STRYD, Garmin, Coros etc
FREE 30 day access to training peaks premium subscription (allows athlete move sessions in plan)
My name is Karen and I live in Southern Spain near the IRONMAN® Mallaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and triathlon event!
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My Website Link
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.