Crush the Course: Your Oceanside Half Distance Triathlon Training Plan

Training for the Half Distance Oceanside Triathlon means preparing for one of the most scenic, exclusive, and exhilarating triathlon courses in the U.S.—and this 36-week intermediate training plan is designed to get you race-day ready, down to every turn and transition.

From a 1.2-mile swim in the calm, protected Oceanside Harbor, to a 56.2-mile bike ride through the heart of Camp Pendleton, an active military base closed to the public, to a fast, flat 13.1-mile run along The Strand and through coastal neighborhoods, this race offers a truly unique and unforgettable experience. But to perform your best on this stunning course, your training must be as tailored as the race itself.

You’ll kick things off with a 12-week base-building phase, carefully structured to develop your aerobic engine, reinforce technique, and build total-body strength. Whether you're just returning to consistent training or looking to level up, this phase lays the groundwork for long-term success.

By week 7, you’ll be incorporating VO2 max intervals to boost your oxygen capacity—critical for tackling the varied elevation changes as you shift from beach level to street level during the run course. As you transition into the 24-week Half Iron-specific build, you’ll gradually ramp up to over 12.5 hours of weekly training, with a deliberate blend of endurance, tempo, brick workouts, and open water sessions to mirror race conditions.

This plan directly addresses the demands of Oceanside’s course:

Open water drills prepare you for the harbor swim’s navigation and buoy turns.

Structured bike workouts simulate Camp Pendleton’s rolling terrain and help build power and pacing.

Run sessions emphasize efficient pacing on flat stretches, with hillwork to tackle those beach-to-street transitions.

Video-guided strength and mobility routines support injury prevention and peak efficiency on all three disciplines.

Plus, every element—from heart rate-based interval sessions to swimming technique drills—is backed by expert guidance to ensure you’re not just training harder, but smarter.

✅ Oceanside isn’t just another race—it’s a privilege. Train with purpose, race with power.

Start your 36-week journey today and meet the finish line on The Strand stronger than ever.

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