Your Half Distance | 16-Week Advanced Performance Plan
Top performance comes from training with a specific plan and focusing on the details. This 16-week program matches your high fitness level to help you find and hold your fastest race pace. By focusing on quality over volume, you build the speed to stay at the front of the pack. This plan works around your professional life while ensuring you reach the finish line 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 energy in the tank for a fast run. We focus on your ability to hold pace through purposeful, high-quality sessions that challenge your limits. This plan removes uncertainty, letting you focus on training hard while balancing a busy job. Every session is designed to improve your speed and stamina over 16 weeks.
How This Helps You
- Precise Pacing: Every workout uses personal targets so you know exactly how hard to work.
- Sharp Technique: Focus points to help you stay efficient even when you are tired.
- Energy Control: Manage your power on the bike so you have legs for a fast run.
- Perfect Peak: A taper to help you shed tiredness while keeping the speed needed for race day.
Your 16-Week Roadmap
- Phase 1: Benchmarks. Set your targets and build the stamina needed for hard training.
- Phase 2: Speed. Sessions to help you hold race pace and build strength under pressure.
- Phase 3: Simulation. Practice your pacing and nutrition under real race conditions.
- Phase 4: Readiness. Reduce volume while keeping quality high so you feel powerful.
Is This Your Next Step?
- Front-Pack Swimmers: You swim 100m faster than 1:50, cycle for 2h, and run for an hour.
- Experienced Athletes: You want a professional schedule that values quality over slow miles.
- Result Driven: You want a system that lets you focus entirely on reaching your best race time.
Your Deliverables
- 16 weeks of training syncing to TrainingPeaks for clear session guidance every day.
- 7-10 sessions per week: 2 Swims, 3 Bikes, 3 Runs, and 2 Strength sessions.
- 1 rest day every week to help you manage the demands of hard training.
- Coach support via email for guidance on your sessions or practical advice.
View other Half Distance Plans Here
With over a decade of professional swim coaching and an international triathlon background, I help beginners and developing athletes build sustainable habits for endurance sport. I coach athletes currently training under 12 hours a week who may not have grown up in sport. My approach prioritises clarity, patience, and purpose behind every session, ensuring training fits around your life without unnecessary pressure.