Still competitive. Still ambitious. Just more selective about what deserves your training energy.
This 36-week Senior 60+ Half Distance Triathlon Training Plan is built for athletes moving beyond Sprint and Olympic racing who want enough time to prepare thoroughly without compressing endurance, strength, intensity, and recovery into the same training window.
If you are returning after time away, that is built into the design.
12 WEEKS TO REESTABLISH THE ENGINE
The opening phase rebuilds aerobic conditioning, muscular endurance, swim technique, functional strength, mobility, and training consistency before harder race-specific work arrives.
There is no need to rush directly into peak training. The first objective is to create a body of work sturdy enough to support what comes next.
24 WEEKS TO TURN FITNESS INTO RACE READINESS
Training then becomes progressively more specific through open-water swimming, tempo sessions, brick workouts, threshold work, VO2 max intervals, and race-focused endurance.
Weekly volume begins around 7.5 hours and rises to approximately 12 hours.
The 2:1 structure is a major part of the strategy: two progressive weeks followed by one recovery week. That frequent recovery rhythm helps protect training quality across nine months instead of rewarding whoever can accumulate the most fatigue.
PERFORMANCE AFTER 60 IS NOT ABOUT DOING LESS
It is about keeping the right qualities in the program.
Resistance training provides useful stimulus for muscle retention, durability, and bone loading.
Low-intensity endurance develops the aerobic foundation required for the distance.
Higher-intensity VO2 max and threshold sessions preserve an important performance dimension rather than removing speed from the equation.
Neuromuscular drills keep coordination and transition skills in the conversation.
In Málaga, those qualities must eventually work together across 1.9 km of swimming, 90 km of cycling, and a two-loop 21.1 km run.
The Race Predictor Calculator can provide a developing performance reference. Use the Race Pace Strategy Calculator to organize effort across the three disciplines and the Triathlon Fueling Calculator to build a practical nutrition approach before race day.
Heart rate and power-based workouts integrate with compatible devices, video swim drills simplify technical practice, and personalized email coach support is available when training, recovery, or race-week decisions need more context.
You are not trying to recreate the athlete you used to be. You are developing the athlete who is racing now. Thirty-six weeks gives that athlete the time to become stronger, sharper, and more prepared for Málaga.
REGISTER HERE
EXPLORE MORE MARLA TRAINING PLAN OPTIONS
UNLOCK MORE SENIOR 60+ TRAINING PATHS →
TO SET YOURSELF UP FOR SUCCESS – START HERE →
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
*muscle and motion app required
Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.