Half Distance Triathlon (1.2mi/56mi/13.1mi) Training Plan for Women (Novice, 18 Weeks), Reusable
Krista Schultz, MEd, CSCSAll plans by this Coach
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“It's never too late to be what you might have been.” - George Elliot
Especially designed for female age group triathletes with full time jobs and other commitments, the single goal of this 18-week training plan is to set you up for YOUR Half Distance Triathlon (1.2mi/56mi/13.1mi) SUCCESS on race day.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as an endurance athlete and coaching hundreds of other athletes to success.
Starting 18 weeks before your goal race, this plan progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for biking as well.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 400 meters or yards continuously
• Bike: 90 min
• Run: 60 min (run/walk)
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
For more information about this plan, please DOWNLOAD the Description Document.
Please note: This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or you can set the plan to end on the Sunday of race weekend.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:06 hrs||2:00 hrs|
|2:29 hrs||1:00 hrs|
|4:20 hrs||3:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:06 hrs||2:00 hrs|
||2:29 hrs||1:00 hrs|
||4:20 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor