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Joe Friel

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12 Weeks

Typical Week

1 Strength, 4 Bike, 5 Run, 4 Swim

Longest Workout

1:05 hrs swim
3:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman advanced masters hr based pace based tss based

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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Includes Structured Workouts

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This half-distance triathlon (S-2k/B-90k/R-21.1k) plan was designed by Joe Friel for the OVER-AGE-50 advanced and well-experienced triathlete using the principles of The Triathlete's Training Bible (there is a similarly titled plan for the UNDER-50 triathlete). Having this book handy will help with many of the workouts presented in this training plan. Before starting this plan you should have completed a Base training period and be able to train at least 15 hours per week. This 12-week plan includes three Build periods of three weeks each, two weeks of Peak period and ends with the week of your A-priority, half-distance race. The key to the success of this plan is the race-specific intensity inserted at just the right times.

This plan is intended for the OVER-50 triathlete who has been racing for two or more years but may also be used by younger athletes who have found that they recover slowly. In the Build weeks there are 2 weeks of quality training before a recovery period of 5 days. This 12-week plan builds fitness and culminates on your race day.

It was created using the TrainingPeaks "Workout Builder" format so that workouts are highly structured and may be uploaded to a device (power meter, heart rate monitor, GPS, indoor trainer, etc) so that the they may be closely followed. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload workouts in order to use this plan.)

To use this plan you need a bicycle power meter to manage workout intensity. A heart rate monitor is also required for the run. Swim intensity is based on pace per 100. Training zones should be set before beginning this plan. (For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 7-8 hours, the two Build training weeks in each three-week block are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible.

The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by reading the workout samples in the preview. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:36
Training Load By Week
Average Weekly Training Hours: 12:36
Average Weekly Breakdown

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.

Sample Day 1

SM, 2 sets.

Strength: WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details on strength training go to http://trainingbible.com/Resources/ and then scroll down to TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible

Sample Day 2

ME3. Cruise Intervals on Hill (4x4min) 1h HR.

BT: Cruise intervals. Warm- up about 10 minutes. Then on a moderately steep hill (about 4-6% grade) that takes about 3-5 minutes to run up do 3-4 intervals. Get in about 15 minutes of total uphill interval time. Build to heart rate zone 4 by the top on each. Perceived exertion by half way up should be about 7 on a 10 scale. Recovery is your descent time. Jog easily and walk coming back down after each. Do a short cool down. Good form!

Sample Day 2

AE1. Recovery Spin 1h power..

Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 2

AE1. Moderate 100s/PDLC 1900y.

(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
3 x 100 mod (10sec rest).
1 min rest.
3 x 100 mod (10sec).
1 min rest.
3 x 100 mod (10sec).
4 x 75 (20sec) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
Total: 1900

For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 3

AE1. Easy Run 1h HR.

Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 3

AE1. Easy Ride 1h power..

Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Sample Day 4

ME2. Hill Cruise Intervals 1.5h (6-8 min hill) Power (brick).

BT: Hill Cruise Intervals. Warm-up about 20 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times at power zone 4. Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.

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