Half Distance Triathlon Bolton Training Plan – 36-Week Beginner Plan for Race-Day Confidence

Train with purpose and conquer the Half Distance Triathlon Bolton with a beginner-friendly, 36-week training plan designed to take you from the couch to the finish line—strong, confident, and prepared.

🏊‍♂️ The Swim:
Your day begins with a 1.2-mile (1.9 km) swim in the scenic Pennington Flash Country Park. Expect cool waters averaging 66°F (19°C) and a spectator-packed shoreline to energize every stroke.

🚴‍♀️ The Ride:
A two-loop, 56-mile (90 km) bike course climbs through Bolton’s countryside, featuring iconic ascents along Victoria and Old Kiln Roads. With 840 meters of total elevation, this ride demands both grit and preparation.

🏃 The Run:
Finish strong with a two-loop, 13.1-mile (21.1 km) run through Bolton Town Centre and Queen’s Park. Crowds line Chorley New Road, creating an electric finish near Bolton Town Hall—where race-day temps hover around a mild 68°F (20°C).

✅ How This Plan Helps You Succeed on Race Day
Designed for first-time triathletes or athletes returning from a break, this plan helps you build fitness progressively and train smart, not just hard.

✔️ Foundational Strength (Weeks 1–12)

Build aerobic endurance

Improve swim technique with video-led drills

Structured RPE/Heart Rate-based sessions

✔️ Race-Specific Training (Weeks 13–36)

Start at 7 hours/week and peak at 12 hours/week

Focused workouts for tempo, threshold, and open-water readiness

Brick sessions to simulate race-day transitions

✔️ Tri-Specific Strength Sessions

Step-by-step video swim instruction for overuse injury prevention

Exercises designed to boost endurance and power

✔️ No Experience Required

Easy-to-follow structure

Flexible around your schedule

Encouragement every step of the way

If you're dreaming of crossing that Half Distance Triathlon Bolton finish line with confidence, this plan is your roadmap. You bring the commitment—we’ll guide your journey with proven training science, structure, and support.

👉 Start training today and take your first step toward race-day glory

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