10 Week Beginner Half Distance Plan: Purposeful Performance

Avoid boring, generic plans that leave you feeling like a number. Preparing for your first half distance triathlon deserves a strategy that respects your goals. This 10 week program is for the athlete stepping up to the 70.3 distance who wants to stop guessing and start training with purpose. We use science to build your endurance so you arrive at the start line confident and ready to race, not just survive.

How You Will Succeed

• Finish with Pride: Follow a safe increase in training for the 1.9km swim, 90km bike, and 21.1km run.


• Personalized Pacing: Every workout uses your personal pace targets to ensure effective training.


• Energy Mastery: Learn to manage your effort on the bike so you have strong legs for the run.

The Science of Progress

• Aerobic Efficiency: Improve fuel burning to avoid hitting the wall.


• Race Speed Practice: Train at target speeds so they feel natural on race day.


• Better Technique: Simple focus points help you swim easier and run smoother to save energy.


• Mental Readiness: Long rehearsal sessions ensure you know what your body can do.

Your 10 Week Roadmap

• Weeks 1 to 4: Base. Establish a routine and build foundational fitness.


• Weeks 5 to 8: Build. Race-specific sessions to maintain speed under fatigue.


• Weeks 9 to 10: Peak. Reduce volume while keeping quality high to reach peak fitness.

This Plan Is For You If:

• First Time Half Distance: You want a professional roadmap for your first 70.3.


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


• Mid Pack Swimmer: You want the energy left to move through the field after the swim.

Requirements and Inclusions

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

• 10 weeks of structured training syncing to TrainingPeaks.


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


• 2 strategic rest days to rebuild and get stronger.

Other Half Distance Plans Here

Take the Next Step

Don't leave your first race to chance. Follow a system grounded in science. Trust the process and cross that finish line with a smile.