24-Week Advanced Half Distance Training Plan
This advanced plan is your blueprint for achieving peak performance, breaking limits, and racing with precision and power.
Achieve Your Goals
- Set New Records: Swim faster, ride harder, and run stronger to achieve your best performance.
- Build Elite Fitness: Push your endurance, elevate your lactate threshold, and fine-tune your race strategy.
- Peak with Confidence: Arrive on race day sharp, fresh, and ready to crush the competition.
Targets of the Plan
- Improve Endurance: Progressive training ensures you build the stamina needed for peak performance.
- Enhance Speed & Power: Targeted sessions focus on improving VO2 max, race pace, and sustained intensity.
- Optimize Race Strategy: Sessions designed to develop pacing, transitions, and race execution.
- Increase Strength & Resilience: Strength training helps prevent injury and improve efficiency across all disciplines.
Structured Progression
- Block 1: Establish baseline fitness and build endurance with initial testing to set training zones.
- Block 2: Increase volume and intensify sessions as your body adapts.
- Block 3: Boost VO2 max and challenge your aerobic capacity.
- Block 4: Build in race pace efforts and boost your lactate threshold for sustained efforts.
- Block 5: Hone race pace with efforts that simulate race conditions and maximise volume.
- Block 6: Taper and peak, reducing volume for recovery while maintaining intensity for race day.
Who Is This Plan For?
- Experienced Triathletes: Ready to push limits and optimize race performance.
- PB Chasers: Focused on breaking personal records with structured, efficient training.
- High-Level Competitors: Seeking a challenging plan to maximize endurance, power, and race execution.
- Front-Pack Swimmers: Expecting to exit the water in the top third and compete at a high level.
Before Starting You Should Be Able To:
- Swim consistently faster than 1:50 per 100 meters.
- Cycle for 2 hours.
- Run for 1 hour.
What You Get
- 24 weeks of detailed training, designed for efficiency and impact.
- 7–10 sessions per week, including endurance, speed, and race-specific workouts.
- 2 Swim Sessions: Fine-tune technique and build speed endurance.
- 3 Bike Sessions: Target power and race-specific intensity.
- 3 Run Sessions: Build speed and stamina for a strong race finish.
- 2 Strength Sessions: Improve overall athleticism and injury resilience.
- 1 Rest Day: Crucial for recovery and peak performance.
Check out our other
Half Distance Training Plans Here
Start Your Journey
This plan isn’t just about crossing the finish line; it’s about refining your skills, pushing your limits, and unlocking your true potential as a triathlete.
Every session is crafted to elevate your performance, and every step brings you closer to your next personal best.
With over a decade of professional swim coaching and an international triathlon background, I help beginners and developing athletes build sustainable habits for endurance sport. I coach athletes currently training under 12 hours a week who may not have grown up in sport. My approach prioritises clarity, patience, and purpose behind every session, ensuring training fits around your life without unnecessary pressure.