Get ready to swim the calm Foz do Vaza Barris river, ride the fast, flat roads of Sergipe, and run along the stunning Atalaia Beach with this six-month Half Distance Triathlon training plan — built specifically for beginner triathletes preparing for the Aracaju-Sergipe course. Whether you're finishing your first race or aiming for a personal best, this plan lays the foundation for success on race day.

✅ Base Training Requirements (Start Smart):
Before beginning the plan, you should already have a 4–6 week aerobic base. Ideally, you’re currently:

Swimming at least 1–2 times per week (500–1,000 meters per session)

Comfortable cycling 60–90 minutes at a steady pace

Running 30–45 minutes continuously, even at an easy pace
This base ensures you’re ready to handle the gradual progression built into the program.

🏊 Swim-Ready for River Racing:
Structured swim workouts with drills and technique focus prepare you for the warm 77°F river swim, improving comfort and efficiency in open water.

🚴 Crush the Flat Bike Course:
Interval-based cycling builds power and endurance for the fast 90KM course — ideal for setting a personal record on smooth, coastal roads.

🏃 Strong for the Scenic Run:
Run sessions focus on pacing, heart rate awareness, and fatigue resistance to help you finish strong on the flat beachside course, no matter the heat.

💪 Strength for Endurance:
Dedicated strength training sessions — with video support — build durability and reduce injury risk across all disciplines.

📈 Progressive Structure:
You’ll start with low-intensity endurance work, then gradually layer in V02 max intervals, tempo runs, and threshold rides to peak right on time for race day.

📧 Coach Support in Your Corner:
Get answers, motivation, or personalized guidance anytime with email support from your triathlon coach — included with your plan.

✨ Whether you're a first-timer or a comeback athlete, this Half Distance Triathlon training plan will have you ready to race through Aracaju’s vibrant energy, ocean views, and unforgettable course.

👉 Start your training today — your Aracaju finish line awaits!

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