Is This Plan For You?
This 14-week Half Distance Intermediate plan by GA Endurance is designed for triathletes with a consistent training background who want a balanced, performance-oriented progression toward race day.
It is ideal for athletes who are regularly training across swim, bike, and run, and are ready to follow a structured system that allows slightly more time for controlled development while maintaining performance focus.
If you are looking for a well-balanced training block that combines progression, recovery, and race-specific preparation, this plan provides a clear and structured pathway.
What You Can Expect
• A complete 14-week structured Half Distance progression leading into race day
• Balanced base phase with gradual transition into build and race-specific work
• Progressive development across swim, bike, and run disciplines
• Strong emphasis on aerobic capacity, consistency, and durability
• Progressive long sessions to build endurance and fatigue resistance
• Structured tempo, threshold, and race-pace sessions introduced progressively
• Bike sessions focused on power control, pacing, and sustained efforts
• Run sessions designed to improve efficiency and performance under fatigue
• Swim sessions including aerobic conditioning and sustained efforts
• Integrated brick sessions to develop race-specific adaptation and transitions
• Strategically placed recovery weeks to support adaptation and prevent overload
• Clear, easy-to-follow workouts using power, pace, heart rate, or perceived effort
• Optional strength guidance to support durability and injury prevention
Coaching & Support
This plan includes Coach Access.
If you have any questions during your training, you can reach out anytime via:
coachsupport@gaendurance.com
Requirements
To start this plan, you should be able to:
• Swim at least 1,200–2,000 meters continuously
• Ride consistently for 2–3 hours
• Run continuously for 55–70 minutes
• Train consistently 4–6 days per week
• Have prior experience with structured triathlon training
A GPS watch, heart rate monitor, and bike power meter are recommended for best results.
Final Note
This 14-week intermediate half distance plan is built to provide a balanced and effective progression toward race performance.
With slightly more time compared to shorter plans, the focus is on controlled development, execution quality, and consistency. If followed with discipline, this plan will help you build endurance, refine pacing strategy, and arrive at race day confident and ready to perform at your best.
Explore more training plans at GA Endurance
I’m Goksen Cinar, MSc, a sports scientist, national team coach, and founder of GA Endurance. With 25+ years of experience and more than 2,000 athletes coached, I combine sports science, data analysis, and practical endurance coaching. I’m a 4-time IRONMAN 70.3 World Championship qualifier and 4-time full-distance IRONMAN finisher, providing full-time coaching built around each athlete’s goals and life.My coaching philosophy begins with the individual.