Browse More Plans

HALF-DISTANCE TRIATHLON, BUILD-PEAK PLAN, UNDER 50, 13hpw, HR MONITOR, 11-WEEKS

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
4.48 (27)

Length

11 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
 
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for the experienced triathlete under age 50.
• Plan is for 11 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
 


“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
 
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
 
“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan!” —Justin, amateur athlete
 


This half-distance triathlon plan for the under-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long. Having these books handy will help with many of the workouts presented in the training plan.
 

Who is this plan for?


This plan is intended for the experienced triathlete under age 50. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half-distance race readiness.
 

When should you start the plan?


For best results, start using this plan 11 weeks prior to your A-priority race so that it ends on your scheduled race weekend. Before starting this plan, you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)
 

What is the weekly volume?


Weekly volume is about 13 hours per week with 3–4 swims, 4 bikes, 4–5 runs (including bricks), and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced to 4–5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last 3 weeks of this plan taper and peak you for the race. (The similarly titled plan for the Over-50 athlete is 12 weeks long instead of 11 weeks, and has recovery scheduled every third week instead of every fourth week.)
 

Do you need any devices or apps?


You must have a heart rate monitor for the bike and most of the run workouts in order to manage workout intensity. Swim workouts are based on pace and expressed in yards. If swimming in a metric pool, merely assume the prescribed workout distances are equivalents. This plan uses the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (heart rate monitor, indoor trainer, etc.) and you can precisely follow them throughout the session. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
 


After your event, please provide feedback on how this plan worked for you.
 
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:11 hrs 2:00 hrs
Bikex4
5:17 hrs 3:00 hrs
Swimx3
2:39 hrs 1:10 hrs
Strengthx1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:11 hrs 2:00 hrs
Bike
5:17 hrs 3:00 hrs
Swim
2:39 hrs 1:10 hrs
Strength
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.