Ready to train for your first Half Distance Triathlon but don’t know where to begin? This 44-week beginner-friendly plan takes you from absolute base-building to confident race-day performance—with structure, support, and steady progress built right in.

🌱 Start with a Strong Foundation
The first 12 weeks focus on developing aerobic fitness, technique, and strength—no prior training required. You’ll build endurance gradually with low-intensity cardio, swim drills, and beginner-friendly strength workouts designed to prevent injury and set you up for success.

🔥 Progress with Purpose
Once your base is built, the plan transitions into a 32-week race-focused program. You’ll start week 13 with 9.5 hours of training per week and build gradually to a peak of 14 hours by week 39—always with rest and recovery carefully programmed in.

🏊‍♂️ Swim Smarter
With technique-focused workouts and video-guided drills, you’ll improve stroke efficiency, build confidence in open water, and prepare for the current-assisted swim at Wrightsville Beach.

🚴 Ride with Control and Strength
Structured bike sessions based on RPE and heart rate help you develop the endurance and pacing to tackle the 56-mile ride across North Carolina’s scenic countryside.

🏃‍♀️ Run with Confidence
Progressive run/jog sessions help you build durability and mental strength for the 13.1-mile run through the heart of Wilmington, supported by an enthusiastic crowd and electric finish line.

💪 Strength for Beginners
Weekly strength training is built in to improve mobility, prevent injury, and support your endurance gains—with clear video instruction to keep you on track.

✅ 12-week guided base phase—perfect for first-time triathletes
✅ Gradual, safe build-up to 14 hours/week
✅ Video-guided swim drills and beginner strength workouts
✅ Heart rate/RPE-based sessions—no fancy tech needed
✅ Test yourself along the way with race windows for your "B" and "C" events.
✅ Personalized email coach support—real help, when you need it

You don’t have to be perfect. You just have to start.

Take the first step toward your Half Distance Triathlon finish line today.

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