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Half Distance Long Course Distance Triathlon Beginner (27 weeks)


Marcus Hayes

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27 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.

Plan Description

This plan is designed for the beginner half distance long course triathlete.

Prior to purchasing this plan, it is recommended that the triathlete have completed at least one Olympic distance triathlon with experience in sprint distance triathlons. The triathlete should be capable of swimming 20-30 mins continuously, cycle 1.5 hours continuously and running 45-60 mins continuously.

If you have a power meter, you can substitute the HR zone for power zone. However, I recommend using HR zone for the long endurance cycle days as fatigue from the week or environmental factors will play a big part in this particular workout.

Additionally, if you have had shoulder issues or not much experience swimming, you may want to replace the swim strength workouts with a form or speed workout. Also, if in the beginning you cannot complete the total swim workout, shorten the main set according to your current fitness. After 4-6 weeks, you should be caught up to the full workouts.

Swim intensities using the RPE scale are as follows: 6-11 easy, 12-15 moderate.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:13 hrs 2:00 hrs
Swim x2
2:05 hrs 1:15 hrs
Bike x2
3:15 hrs 5:00 hrs
Other x1
1:17 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:13 hrs 2:00 hrs
2:05 hrs 1:15 hrs
3:15 hrs 5:00 hrs
1:17 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

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