36-Week Beginner Training Plan for the Half Distance Triathlon in Port Macquarie

Crush the Oceania TriClub Championship with Confidence

If you're dreaming of conquering the Half Distance Triathlon in Port Macquarie, this is your roadmap to success. With its calm 1.9km swim in the Hastings River, a scenic yet demanding 90km bike ride featuring the iconic climbs of Matthew Flinders Drive, and a run that takes you past Town Beach, the breakwall, and Settlement Point, this course is as rewarding as it is challenging. To race your best in Port Macquarie, you need a smart, structured training plan—and this is it.

Why This Plan Works for You
This 36-week beginner-focused training plan is specifically designed to help you build endurance, master transitions, and arrive at race day physically prepared and mentally strong.

We start with a 12-week base phase—the foundation for your success. You'll build aerobic fitness, develop proper form, and strengthen your body through swim drills (with clear video guidance), low-impact jog/run sessions, and bike workouts tailored to Rate of Perceived Effort (RPE) or heart rate. Every session has a purpose—no junk miles, no guesswork.

Then, you’ll move into a 24-week Half Distance Triathlon-specific phase, crafted to simulate the demands of the Port Macquarie course. Training ramps up from 7 to 12 hours per week, incorporating tempo rides along rolling terrain, brick sessions that mirror race-day transitions, and structured long runs to condition your legs for that final push down the red carpet at Town Green.

Open water skills are a key part of this plan, giving you the confidence to excel in the Hastings River. Strength training is also integrated—complete with step-by-step videos—helping you stay injury-free and build functional power for those late-race climbs.

Your Race, Your Journey, Your Plan
Whether this is your first Half Distance Triathlon or you're returning to the sport with a clear goal, this plan gives you the structure, education, and confidence you need to reach the finish line strong—and smiling.

Take control of your training. Invest in the plan that gets you to the red carpet finish at Port Macquarie ready to race your best.

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