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White Lake 1/2 IM--novice


Karen Buxton

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10 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 10-week plan is for the triathlete who has completed sprint and Olympic distance races and is looking to step up to the ½ iron distance. The White Lake 1/2 is a great choice for your first 1/2, as it is VERY flat. Before starting this plan you are capable of swimming 3 times per week from 45 to 60 minutes per session, able to cycle comfortably for at least 90 minutes and should have several 60 minute runs under your belt. Up to this point in your schedule you should be completing about 7 to 9 hours of training per week.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:10 hrs 2:00 hrs
2:10 hrs 1:00 hrs
3:13 hrs 3:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 2:00 hrs
2:10 hrs 1:00 hrs
3:13 hrs 3:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at