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18 week HALF DISTANCE TRI Plan (cap required hours = 12:00)


Paul Duncan

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18 Weeks

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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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Plan Description

This program is designed for the beginner/intermediate triathlete training for a half distance triathlon.

The peak required time investment for this program is about 12 hours. This program can be used by someone training for their first triathlon or someone looking to score a personal best.

It is recommended that you start with a base of about 5-6 hours per week of training before starting out this program.

The program uses heart rate zones as your guide. If you would like further guidance on heart rate zone testing, contact Paul Duncan at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:55 hrs 2:00 hrs
Bike x3
3:45 hrs 4:00 hrs
Swim x2
1:46 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
2:55 hrs 2:00 hrs
3:45 hrs 4:00 hrs
1:46 hrs 1:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Paul Duncan

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.

$39.00 - Buy Now