What if your first Half Distance Triathlon started with time on your side?
This 44-week Beginner Half Distance Triathlon Training Plan gives you nearly a year to go from little or no established base mileage to being prepared for Málaga with endurance, strength, better technique, and a clear understanding of how to race all three disciplines together.
You are not expected to arrive fit enough for the finish line on day one.
You are expected to build toward it.
FIRST, LEARN THE SPORT
The opening 12 weeks focus on conditioning, aerobic endurance, strength, and swim technique. Beginner-specific strength sessions, instructional swim videos, and structured run/jog and bike workouts based on RPE and heart rate remove much of the guesswork that can make triathlon feel complicated at the beginning.
THEN, START TRAINING FOR THE RACE
Week 13 begins the 32-week Half Distance Triathlon phase at approximately 9.5 hours of training. Volume develops progressively toward a peak near 14 hours in week 39.
As your foundation grows, so does the training:
Swim technique becomes endurance and open-water readiness.
Basic aerobic work develops into longer, more purposeful sessions.
VO2 max intervals introduce controlled higher-intensity work.
Anaerobic-threshold training prepares you to sustain stronger efforts.
Brick workouts teach your body what running feels like after cycling.
Your preparation becomes more specific as your ability becomes more capable of handling it.
PRACTICE BEFORE MÁLAGA
C races give you a place to experiment with equipment, transitions, pacing, and fueling without making the result the priority.
B races provide a more serious rehearsal before your A race.
The Race Predictor Calculator helps you establish realistic performance reference points along the way. The Triathlon Fueling Calculator helps you build a nutrition strategy, while the Race Pace Strategy Calculator helps organize how you will approach Málaga's 1.9 km swim, 90 km bike, and two-loop 21.1 km run.
Personalized email coach support is available when a workout, recovery decision, race rehearsal, or race-week question needs clarification.
Forty-four weeks gives a beginner something powerful: permission to learn before being expected to perform.
Málaga does not have to feel like one enormous challenge. Break it into hundreds of manageable training decisions, follow them in the right order, and race day becomes the final step of a journey you already know how to follow.
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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.