Your Half Distance | 12-Week Advanced Plan

Top performance comes from training with a plan and focusing on the details. This 12-week program matches your high fitness level to help you find your fastest pace. By following sessions that focus on quality, you build the strength to stay at the front of the pack. Every part of this plan is built to work around your job while making sure you reach the finish line as fast as possible with a performance you can be proud of.

For a front-pack swimmer, the objective is using your swim technique to get an early advantage while keeping enough in the tank for a fast run. We focus on holding a faster pace for longer through purposeful, high-quality sessions. This plan takes away the uncertainty, letting you focus on training hard while balancing your professional life. Every session is designed to improve your speed and make sure you are ready for a hard effort on race day.

How This Helps You

• Precise Pacing: Every workout uses your personal pace targets so you train at the exact intensity needed to get faster.


• Sharp Technique: Focus points to help you stay efficient in the water and on the run even when you are tired.


• Staying Strong: Learn how to manage your power on the bike so you still have the legs for a high-performance run.


• Perfect Peak: A professional taper to help you shed tiredness while keeping the speed needed for race day.

Your 12-Week Roadmap

• Benchmarks. Set your training zones and build the stamina needed for a high-quality training block.


• Speed. Focus on sessions that help you hold your race pace and build your strength under pressure.


• Readiness. Reduce the training volume while keeping the quality high so you feel sharp on race morning.

Is This For You?

• Front-Pack Swimmers: You can swim 100m faster than 1:50, cycle for 2 hours, and run for an hour.


• Experienced Athletes: You want a professional schedule that focuses on quality over just doing more miles.


• Result Driven: You want a clear system that lets you focus on training hard to reach your best time.

What You Get

• 12 weeks of training that syncs to TrainingPeaks so your sessions are always ready on your devices.


• 7 to 10 sessions per week: 2 Swims, 3 Bikes, 3 Runs, and 2 Strength sessions.


• 1 rest day per week to help you manage the demands of hard training.


• Coach support via email for help with adjustments or training advice.

View other Half Distance Plans Here