This structured 44-week training plan is designed for athletes over 40 and carefully builds your endurance, strength, and confidence through progressive phases—without needing prior experience in endurance sports.
The swim in Lake Coeur d’Alene features calm, clean waters with temperatures averaging 68°F. This plan develops open-water swim endurance while refining technique through guided drills. You’ll enter race day familiar with pacing and stroke control.
The 56-mile bike course includes 2,644 feet of elevation gain across hilly terrain. Your training gradually incorporates climbing efforts, power intervals, and longer rides to prepare your legs for sustained work over rolling terrain. You'll also practice transitions to simulate real race conditions.
The two-loop, 13.1-mile run course requires solid endurance and pacing. Weekly brick workouts build the ability to run well off the bike while managing fatigue. Strength sessions reinforce muscular durability, helping reduce injury risk and maintain running form over hills.
Key Benefits of This Plan
✅ No Prior Training Required: Start with a manageable base phase, then build into triathlon-specific work.
✅ Designed for Athletes Over 40: Includes recovery-focused structure to support longevity.
✅ Email Coach Support: Get answers and guidance as questions arise.
✅ Device-Sync Compatible: Train using Garmin, smartwatches, or power meters with structured sessions.
✅ Injury-Prevention Focus: Functional strength and mobility are built into your weekly routine.
✅ 3:1 Training Block: Balance training stress with recovery for long-term gains.
Training Highlights
🏊♂️ 12-Week Base Phase: Improve form, endurance, and muscular strength—beginning at 4 hours/week.
🚴 32-Week Build Phase: Progress to 12.5 hours/week with targeted bike, run, and swim workouts.
🏃 Race Simulation Workouts: Practice transitions and pacing to build race-day familiarity.
🧠 Structured Progression: VO2 max, anaerobic intervals, and strength sessions sharpen performance.
This plan prepares you to face the specific challenges of Coeur d'Alene’s course, from lake conditions to rolling elevation and warm temperatures.
✅ Ready to train with structure, purpose, and personal support?
Start your Half Distance Triathlon journey today—your plan includes email coach support to help guide each step.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.