Your Half Distance | 16-Week Intermediate Plan

If you want to do more than just finish, you need to focus on getting faster through a structured plan. This 16-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 front-pack swimmer, the goal is using your technique to gain an early advantage while saving energy for a strong run. We focus on building a solid engine and introducing sessions that challenge your race pace. This 16-week build gives your body time to get used to the work, helping you improve without the risk of overtraining. 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 increases.

Your 16-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: Simulation. Practice your race-day efforts, pacing, and nutrition.


• Weeks 13-16: The Peak. A taper to help you recover so you feel fresh and fast.

Is This Your Next Step?

• Front-Pack Swimmers: You swim 100m faster than 1:50, cycle for 60m, 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 schedule that uses your time effectively.

Your Deliverables

• 16 weeks of training syncing to TrainingPeaks for clear session guidance every day.


• 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