prt 12 week half marathon for a triathlete

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week
Sample Day 1
0:30:00
Optional

30 min easy ride"

Sample Day 1
0:30:00
1500m
Optional

1.5km-2km easy relaxed swim
varying distances, strokes & drills
recovery between each interval as you feel

Sample Day 2
0:40:00
Optional

40 min easy ride

Sample Day 2
1:00:00

10 min easy warm up
5 x 30 sec technique strides (30s walk)
2 x 3 min steady intervals (3 min easy)
3 x 2 min solid intervals (2 min easy)
4 x 1 min hard intervals (1 min easy)
5-10 min easy cool down

TECHNIQUE, EFFICIENCY & FOCUSING on relaxing shoulders and rolling over the balls of your feet are the goals for the session

Sample Day 3
0:35:00
3.73mi
easy

6km easy/steady run

Sample Day 3
0:30:00
1500m
Optional

1.5km-2km easy relaxed swim
varying distances, strokes & drills
recovery between each interval as you feel

Sample Day 4
0:45:00
Optional

8km easy/steady run
OR
40 min easy ride if legs are tired