This training plan is designed to help you prepare for a Half-distance triathlon (70.3 miles).

Prerequisites:
Before starting, you should already have a solid fitness base and be able to complete:

Swim: A 45-minute workout
Bike: A 2 hour continuous ride and a separate 60-minute high-intensity session (Not back-back!)
Run: A 1hr20 minute continuous run and an interval session at threshold pace (Not back-back!)
Plan Structure
The program consists of five 3-week training cycles, each following a Build, Build, Recovery structure, plus one additional taper week leading up to race day.

Training Volume:
The plan goes straight in at 8 hours per week. There is no time to waste to get the max from this 4 month plan.
Each week includes up to 7 hours of swim, bike, and run training
1 hour is dedicated to strength training (If you don’t have a current strength routine, please download the Race-Specific Strength Plan and start it alongside this program.)

Key Training Element: ‘Long Day Out’
Every two weeks, you’ll complete a Long Day Out, a crucial session designed to simulate race conditions and build endurance.