Training for the Half Distance Triathlon in North Carolina means preparing for a fast, flat bike course, a current-assisted ocean swim, and a scenic downtown run — and this 36-week Half Distance Triathlon training plan is your ultimate tool to crush it.

🌊 Swim-Ready:
Wrightsville Beach offers a current-assisted 1.2-mile swim — and you’ll be ready to capitalize. The first 12 weeks emphasize swim technique and strength to build confidence in open water. Weekly swim drills and video instruction sharpen your form while early integration of VO₂ intervals improves speed and oxygen efficiency, ideal for this fast-flowing channel.

🚴 Crush the Bike:
The 56-mile flat and fast ride through rural roads and across the Cape Fear River requires muscular endurance and sustained effort. Our structured Half Distance Triathlon bike workouts focus on heart rate and power-based intervals that simulate real course conditions. Regular brick sessions build your strength and prep you for smooth transitions.

🏃 Dominate the Run:
With a 13.1-mile loop through historic Wilmington — including a “hot corner” and a finish near the USS North Carolina — pacing is critical. Our plan includes endurance track sessions, tempo drills, and race-pace efforts so you’re prepared physically and mentally for the final push to the line.

✅ Key Benefits of This Plan:
✔️ 36-week roadmap tailored for the Half Distance Triathlon North Carolina course
✔️ Progressive weekly volume, from 7 to 12.5 hours — perfect for busy athletes
✔️ Strength training and core workouts to prevent injury and increase power
✔️ Brick sessions that mirror race-day demands
✔️ Interval sessions tailored by Heart Rate or Power
✔️ Open water prep for confidence on race day
✔️ Video-supported swim drills and strength workouts
✔️ Personalized email coach support every step of the way

Whether you're chasing a PR or finishing your first Half Distance Triathlon, this plan gives you the structure, support, and confidence to arrive at that USS North Carolina finish line strong and proud.

🚀 Ready to train smarter, not just harder? Take control of your race season today with the plan built for triathletes like you — including direct email access to your coach for expert support!
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