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Half Distance Triathlon Training Plan - 20 Weeks


Max Spradley

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20 Weeks

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Plan Description

This training plan is designed for the intermediate/advanced triathlete looking to move up in distance to the Half Distance Triathlon (Half IM) or to improve upon a previous race result.

This plan averages approx 13 hrs / week (maximum of ~18 hrs) and begins with three (3) swims, three (3) bikes, and three (3) runs. Over time, two (2) additional runs are added in the form of "bricks" (bike + run). Two (2) weekly strength training sessions are also built into the plan. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably complete 2600 yards of swimming, 1hr 15min of cycling and 45 min of running.

- 3 Swims
- 3 Bikes
- 5 Runs*
- 2 Strength Training Sessions

* 2 of the Bikes are "Bricks" (Bike + Run) and include relatively short runs immediately after the bike workout.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
3:14 hrs 2:30 hrs
Bike x3
4:19 hrs 4:00 hrs
Swim x3
2:44 hrs 1:35 hrs
Day Off x1
—— ——
Strength x1
0:40 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:14 hrs 2:30 hrs
4:19 hrs 4:00 hrs
2:44 hrs 1:35 hrs
Day Off
—— ——
0:40 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.

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