20 Week Beginner Half Distance Plan: Real Variety, Real Progress

Most beginner plans are boring because they rely on slow miles every day. This 20 week program is different. We included a wide variety of sessions to keep you engaged while targeting exactly what you need to get faster. We replace generic training with science based sessions that have a clear purpose, ensuring you reach the finish line ready to race rather than just survive.

How You Will Succeed

• Finish with Confidence: Follow a steady build for the 1.9km swim, 90km bike, and 21.1km run.


• Personalized Pacing: Every session uses your personal pace targets to ensure effective training. You will stop guessing how fast to go.


• Energy Control: Learn to manage your effort on the bike so you have strong legs for the half marathon finish.

The Science of Your Progress

• Aerobic Efficiency: Improve how your body burns fuel to avoid hitting the wall. This is the key to a strong finish.


• Race Speed Practice: Train at the exact speeds you need to hold on race day so they feel natural.


• Better Technique: Simple focus points help you swim faster and run with less effort. All swim sessions are written by a professional swim coach.


• Mental Readiness: Rehearsal sessions ensure you know what your body can do before the start line.

Your 20 Week Roadmap

• Weeks 1 to 4: Foundation. Establish baseline fitness and build endurance with initial testing.


• Weeks 5 to 8: Adaptation. Safely increase training volume as your body adapts to the workload.


• Weeks 9 to 12: Capacity. Focus on boosting your aerobic capacity and VO2 max.


• Weeks 13 to 16: Simulation. Hone your race pace with efforts that mimic real race conditions.


• Weeks 17 to 20: Peak. Reduce volume while keeping quality high so you feel powerful on race morning.

This Plan Is For You If:

• First Timer: You want a professional roadmap for your first 70.3 experience.


• Mid Pack Swimmer: You expect to exit the water in the middle third and want a plan written by a pro coach.


• Goal Oriented: You prefer structure over a random schedule.

Requirements and Inclusions

You should be able to swim 100m in roughly 1:50 to 2:30, cycle for 60 minutes, and run for 40 minutes.

• 20 weeks of training syncing directly to TrainingPeaks.


• 5 to 8 sessions per week: 2 swims, 3 bikes, 2 runs, 1 strength.


• 2 strategic rest days to allow your body to rebuild and get stronger.


• Full email support when you need help or motivation.

Other Half Distance Plans Here

Take the Next Step

Don't leave your first race to chance or waste time with a boring plan. Follow a system grounded in science and built for your needs. Trust the process and cross that finish line with a smile. Let's get to work.