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14 week Half Distance Long Course Triathlon Training Plan


Marcus Hayes

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14 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 experienced triathletes who don't require a lot of base building. Before beginning this plan, you should be capable of swimming for 30 mins continuous, biking 90 mins continuous and running 60 min continuous. If you cannot perform these baselines, I highly encourage you to train and complete an Olympic distance race prior to beginning this plan.

This is not just a general plan. Workouts have specific instructions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:21 hrs 2:00 hrs
Swim x2
1:58 hrs 1:00 hrs
Bike x2
2:51 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:21 hrs 2:00 hrs
1:58 hrs 1:00 hrs
2:51 hrs 4:00 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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