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Half Distance Triathlon Training Plan - 20 Weeks

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Half Distance Triathlon Training Plan - 20 Weeks


Max Spradley

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20 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:14:00 02:30:00
Bike x3
04:19:00 04:00:00
Swim x3
02:45:00 01:35:00
Day Off x1
—— ——
Strength x1
00:40:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
03:14:00 02:30:00
04:19:00 04:00:00
02:45:00 01:35:00
Day Off
—— ——
00:40:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Max Spradley

Redline Performance Multisport

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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Refund Policy

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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