20-Week Beginner Half Distance Triathlon Training Plan

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: Remove anxiety and enter race day feeling prepared, confident, and excited.

Targets of the Plan

• Develop Endurance: Structured training ensures steady progress in swim, bike, and run performance.


• Enhance Speed & Pacing: Sessions designed to improve aerobic capacity and race strategy.


• Optimize Race Execution: Improve transitions, pacing, and overall strategy.


• Increase Strength & Resilience: Strength sessions enhance durability and injury prevention.

Structured Progression

• Block 1: Establish baseline fitness and build endurance with initial testing.


• Block 2: Increase volume, intensifying sessions as your body adapts.


• Block 3: Maximize volume, boost VO2 max, and build aerobic capacity.


• Block 4: Hone race pace with efforts simulating race conditions.


• Block 5: Taper and peak, reducing volume while maintaining intensity for 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.


• Mid-Pack Swimmers: Those expecting to exit the swim in the middle third of the pack with swim sessions written by a highly experienced, professional swim coach.

Before Starting You Should Be Able To:

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle for 1 hour.


• Run for 40 minutes.

What You Get

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


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


• 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: Improve overall athleticism and injury resilience.


• 2 Rest Days: Crucial for recovery and peak performance.


• Email support whenever you need help or motivation.

Start Your Journey

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.