Is This Plan For You?
This 18-week Half Distance Intermediate plan by GA Endurance is designed for triathletes who already have a consistent training background and want a slightly extended and well-balanced 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 more time for controlled development, endurance building, and race-specific preparation.
If you are looking for a progressive and performance-oriented roadmap that balances load, recovery, and execution quality, this plan provides a clear and structured pathway.
What You Can Expect
• A complete 18-week structured Half Distance progression leading into race day
• Extended base phase allowing gradual and sustainable endurance development
• Balanced progression 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 technique, aerobic conditioning, and sustained efforts
• Integrated brick sessions to develop race-specific adaptation and transitions
• Strategically placed recovery weeks to support adaptation and prevent overtraining
• 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 1,500–2,500 meters continuously
• Ride consistently for 2–3 hours
• Run continuously for 60–75 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 18-week intermediate half distance plan is designed to provide a balanced and progressive pathway toward race performance.
With additional time for development, the focus is on consistency, execution quality, and controlled progression. 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.