This 6-month Beginner Half Distance Training Plan is designed for athletes preparing for the distinctive demands of the Puerto Rico Half Distance Triathlon — from the warm waters of Condado Lagoon to the coastal bike toward Dorado and the run through historic Old San Juan.
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✅ Built for Beginners
This plan was created specifically for first-time Half Distance triathletes. If you have completed approximately 4–6 weeks of aerobic base training, you're ready to begin. Training starts at approximately 7 hours per week and progressively builds to a peak of 12 hours, providing time to develop your fitness without unnecessarily accelerating the process.
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✅ Progressive Training
The plan gradually develops endurance before introducing more demanding and race-specific sessions. Training includes VO2 intervals, anaerobic threshold workouts, tempo sessions, and aerobic endurance work to prepare you for the duration, terrain, and conditions you can expect in Puerto Rico.
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✅ Swim, Bike, Run & Strength
Technique-focused swim sessions help improve efficiency while preparing you for open-water swimming. Structured bike and run workouts use RPE and heart rate to guide intensity, while video-supported strength sessions help develop the durability needed as your training volume increases.
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🏊 Swim:
Develop technique, endurance, and open-water skills in preparation for the warm Condado Lagoon swim.
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🚴 Bike:
Build aerobic endurance, strength, and pacing skills for the rolling coastal roads and potential winds between San Juan and Dorado.
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🏃 Run:
Progressively develop the endurance and pacing needed for the Half Distance run while preparing for Puerto Rico's heat and the changing terrain through Old San Juan.
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✅ Email Coach Support Included
Questions are normal when you're preparing for your first Half Distance race. Direct email coach support is included, giving you somewhere to turn when you need clarification about a workout, training intensity, or how to approach a particular part of the plan.
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Your first Half Distance doesn't require knowing everything before you start. It requires enough time, consistent training, and a plan that gives each stage of your preparation a purpose. Over six months, this plan provides the structure to progressively move from your existing aerobic base toward the specific demands of race day.
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Ready to begin preparing for Puerto Rico? Start with Week 1 and build toward race day one session at a time.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.