The race starts with a 1.2-mile point-to-point swim powered by a strong river current that enables fast times. The plan’s swim workouts, featuring video drills, focus on refining technique and building endurance to handle the current and sustain effort. This prepares you to start the bike leg energized.
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The 56-mile bike course covers over 3,000 feet of climbs on smooth roads through the Kennebec River Valley’s rolling terrain. The training plan uses power- and heart rate-based bike sessions to develop climbing strength and sustained speed, while Masters-focused strength training builds muscular durability and helps prevent injury.
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The 13.1-mile run features mostly flat to rolling terrain along shaded paths beside the Kennebec River, passing through supportive towns. Run workouts in the plan emphasize aerobic endurance and pace maintenance with a progression to threshold and VO₂ max efforts. Mobility and injury-prevention exercises enhance resilience for race day.
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The plan follows a 3:1 periodization cycle—three weeks building training load followed by one recovery week—to promote steady progress and reduce injury risk. Weekly training time ranges from 7.5 to 12.5 hours, balancing volume and intensity for sustainable development tailored to Masters athletes over 40.
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✔ Swim workouts build endurance and technique for the river swim
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✔ Bike sessions improve climbing strength and speed on smooth roads
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✔ Run workouts focus on maintaining pace over rolling terrain
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✔ Strength training supports durability and injury prevention
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✔ Recovery weeks enhance adaptation and reduce burnout
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Ideal for athletes who can currently swim 1,500 meters, bike 30 miles, and run 5 miles, this Half Distance Triathlon Training Plan provides a clear, structured path to race readiness. It supports performance goals, builds confidence, and reduces injury risk through purposeful, data-driven training.
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Personalized email coaching support is included to guide you through your preparation, helping you train smart and perform your best on race day. Choose a plan designed to equip you with endurance, strength, and confidence for the Half Distance Triathlon Maine.
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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.