Your Half Distance | 12-Week Intermediate Plan

If you want to do more than just finish, you need to focus on getting faster through a structured plan. This 12-week program helps you break through plateaus and improve your times in all three sports. By replacing random miles with sessions that have a clear goal, you build the strength to start your race feeling ready. This plan respects your busy life while making sure you are prepared for a performance you can be proud of.

For a mid-pack swimmer, the goal is refining your technique to save energy for the bike and run. We focus on building a solid engine and introducing sessions that challenge your race pace. This 12-week build is designed for athletes who already have a good level of fitness and want to sharpen their performance. Every hour spent training contributes directly to your stamina and confidence.

How This Helps You

• Improved Technique: Swim sessions designed to help you move faster with less wasted energy.


• Personal Pacing: Every workout uses your personal targets so you know exactly how hard to work.


• Energy Control: Guidance to help you manage bike effort for a strong half marathon finish.


• Build Strength: Sessions to help you stay powerful and avoid injuries as training load increases.

Your 12-Week Roadmap

• Weeks 1-4: Stamina. Set your targets and build the fitness needed for the harder work.


• Weeks 5-8: Progress. Increase training time and improve your skills in the water and on land.


• Weeks 9-12: Readiness. A taper to help you recover so you feel fresh and fast on race morning.

Is This Your Next Step?

• Mid-Pack Swimmers: You swim 100m in 1:50–2:30, cycle for an hour, and run for 45m.


• PB Chasers: You have finished before and want a plan to help you reach a new personal best.


• Busy Professionals: You want a 6–9 session weekly schedule that uses your time effectively.

Your Deliverables

• 12 weeks of training syncing to TrainingPeaks so sessions are ready on your devices.


• 6-9 sessions per week: 2 Swims, 3 Bikes, 3 Runs, and 1 Strength session.


• 1 rest day every week to help your body adapt to the training load.


• Coach support via email for help with your sessions or practical advice.

View other Half Distance Plans Here