Your Half Distance | 20-Week Advanced Plan

Top performance comes from training with a specific plan and focusing on the details. This 20-week program matches your high land fitness to help you improve your swimming and find your fastest race pace. By focusing on quality over volume, you build the speed to stay competitive. This plan works around your career while ensuring you reach the finish line with a performance you can be proud of.

For an athlete strong on land but developing in the water, the objective is better technique to save energy for the bike and run. We focus on your ability to hold pace through purposeful sessions that challenge your limits. This 20-week build gives you the time to turn your swimming into a strength. Every session is designed to improve your speed and stamina so you feel capable on race morning.

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 in the water even when you are tired.


• Energy Control: Manage your power on the bike so you have the legs for a fast run.


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

Your 20-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?

• Developing Swimmers: You swim 100m in 2:30–3:30, 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 potential.

Your Deliverables

• 20 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 help with your sessions or practical advice.

View other Half Distance Plans Here