12-Week Beginner Half Distance Triathlon Training Plan

Transform Into a Confident Half Distance Triathlon Finisher:
Your 12-Week Beginner Plan for Strength, Endurance, and Peak Performance.
This beginner-friendly plan is your gateway to building strength, endurance, and race-day readiness while enjoying the journey to your first finish line.

Achieve Your Goals

• Conquer Your Half Distance Triathlon: Swim efficiently, bike strong, and run with confidence to cross the finish line with pride.


• Build Stamina: Improve your endurance and aerobic fitness to handle the distance comfortably.


• Prepare with Purpose: Enter race day feeling prepared, confident, and excited.

Targets of the Plan

• Improve Endurance: Develop stamina to sustain strong efforts across all three disciplines.


• Enhance Race Pace: Sessions designed to help you sustain higher speeds for longer periods.


• Increase Power & Efficiency: Targeted bike and run workouts to build strength and efficiency.


• Build Confidence & Strategy: Race simulations and progressive overload to prepare for your best performance.

Structured Progression

• Block 1: Build your baseline fitness and create a strong foundation.


• Block 2: Develop your race pace and ensure you can sustain your target speed.


• Block 3: Peak and taper, reducing volume to ensure you’re at your best on race day.

Who Is This Plan For?

• First-Time Triathletes: Those ready to tackle their first Half Distance Triathlon with guidance and support.


• Goal-Oriented Beginners: Athletes looking for a clear, structured approach to complete the race with confidence.


• Motivated Learners: Triathletes eager to build a solid foundation, develop new skills, and enjoy the journey.


• Developing Swimmers: Those expecting to exit the swim in the back third of the pack. All swim sessions are written by a highly experienced, professional swim coach.

Before Starting You Should Be Able To:

• Swim consistently between 2:30 and 3:30 per 100 meters.


• Cycle for 1 hour.


• Run for 40 minutes.

What You Get

• 12 weeks of detailed training, designed for efficiency and impact.


• 5–8 sessions per week, including endurance, speed, and race-specific workouts broken into:


• 2 Swim Sessions: Fine-tune technique and build speed endurance.


• 3 Bike Sessions: Build strength and endurance for a strong bike leg.


• 2 Run Sessions: Build stamina to ensure you finish the race strong.


• 1 Strength Session: Enhance overall athleticism and injury resilience.


• 2 Rest Days: Crucial for recovery and recharging, helping you stay fresh and ready.

Take the Leap

This plan isn’t just about finishing the race; it’s about building confidence, learning the fundamentals, and unlocking your potential as a triathlete.

Every session is designed to help you grow, and every step takes you closer to achieving your dream.
Let’s make your first triathlon experience unforgettable.
Start today and take your first step towards success!