10-Week Half Distance Plan

Preparing for your first half-distance triathlon requires more than just high volume; it requires a structure that respects your professional and personal commitments. This 10-week program is designed for the athlete stepping up to the 70.3 distance who wants to replace guesswork with a clear, science-informed strategy. We focus on building a robust aerobic engine, ensuring you arrive at the start line with the confidence to perform well, not just reach the finish.

Outcomes of Structured Training

• Sustainable Progression: Follow a controlled increase in training stress across the 1.9km swim, 90km bike, and 21.1km run to minimize injury risk.


• Data-Driven Intensity: Every session is prescribed using your individual training zones, ensuring every minute spent training serves a specific physiological purpose.


• Effort Management: Develop the discipline and technical skill to manage your energy on the bike, leaving you with the physical capacity to run strongly.

The Framework of Efficiency

• Metabolic Efficiency: Improve your body’s ability to utilize fuel efficiently, reducing the risk of 'hitting the wall' during the later stages of the race.


• Race-Specific Intervals: Targeted sessions at goal intensity make your target race pace feel familiar and sustainable on race day.


• Movement Economy: Practical technique cues across all three disciplines help you reduce energy wastage and move more fluidly.


• Performance Confidence: Strategic rehearsal sessions provide the evidence you need to trust your preparation and handle the demands of the distance.

The 10-Week Roadmap

• Weeks 1 to 4: Foundation. Establish a consistent routine and build the necessary aerobic base and structural strength.


• Weeks 5 to 8: Specificity. Transition into race-specific sessions designed to build endurance and speed under fatigue.


• Weeks 9 to 10: Taper & Peak. A structured reduction in volume to shed fatigue while maintaining intensity, ensuring you reach the start line refreshed.

This Plan Is Suited To:

• First-Time Half Distance Athletes: Professionals seeking a structured, reliable roadmap for their 70.3 debut.


• Goal-Oriented Beginners: Athletes who value professional standards and prefer a clear plan over a random schedule.


• Developing Swimmers: Those who want to exit the water feeling composed and ready to maximize their performance on the bike and run.

Requirements and Specifications

To begin this plan, you should be able to swim 100m in 1:50 to 2:30, cycle for 60 minutes, and run for 40 minutes.

• 10 weeks of structured programming, syncing directly to TrainingPeaks.


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


• 2 strategic rest days per week to facilitate recovery and adaptation.

View other Half Distance Training Plans

The Professional Approach

Success in endurance sports is rarely the result of chance; it is the result of a consistent system. By following a plan grounded in sports science and clear structure, you can trust your preparation and focus on the race ahead.