Your Half Distance | 20-Week Intermediate Plan
If you want to do more than just finish, you need to focus on getting faster through a structured plan. This 20-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 an athlete with developing swim technique, the goal is saving energy for the bike and run. We focus on building a solid engine before introducing sessions that challenge your race pace. This 20-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 race-day confidence.
How This Helps You
- Technique: Swim sessions designed to help you move faster with less wasted energy.
- Routine: A professional schedule that works with your career and focuses on useful sessions.
- Pacing: Guidance to help you manage effort on the bike to protect your run finish.
- Strength: Included work to help your body stay resilient as you build volume.
- No Guesswork: Every workout uses personal targets so you know exactly how hard to work.
Your 20-Week Roadmap
- Weeks 1-4: Stamina. Set your targets and build the fitness needed for the build.
- Weeks 5-12: Progress. Increase training time and improve your skills in all three sports.
- Weeks 13-17: Simulation. Practice your race-day efforts, pacing, and nutrition.
- Weeks 18-20: The Peak. A taper to help you recover so you feel fresh and fast.
Is This Your Next Step?
- Developing Swimmers: You swim 100m in 2:30–3:30, 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.
- Structure Seekers: You want a professional plan that tells you exactly what to do each day.
Your Deliverables
- 20 weeks of training syncing to TrainingPeaks for clear session guidance on your devices.
- 6-9 purposeful sessions per week including Swim, Bike, Run, and Strength.
- 1 essential rest day every week to help your body recover and stay consistent.
- Coach support via email for help with your sessions or practical training advice.
View other Half Distance Plans Here
The Professional Approach
Success is the result of a consistent system. By following a plan grounded in science and clear structure, you can focus on execution. This provides the clarity required for a meaningful result.
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.