Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.

• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k


• Plan is for an athlete over age 50.


• Plan is 12 weeks in the Base training period and will prepare you for a Build period plan.


• Receive two follow-up emails from Joe (must provide email address at time of purchase).


• If plan is not right for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

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This half-distance Base plan for the over-50 triathlete was designed by Joe Friel using the principles from his books The Triathlete’s Training Bible and Fast After 50.

Do you need books for this plan?

To use this plan, you should have a copy of the 5th edition of The Triathlete’s Training Bible (published 2024) as you will be referred to certain portions of the book that are associated with the workouts in the plan. You may purchase the book here.
Fast After 50 will also help you understand the plan, especially the 9-day “week,” and the concept of periodic high-intensity interval workouts to boost aerobic capacity (VO2max). To purchase, go here.

Who is this plan for?

This is a plan designed for the older athlete who is not recovering as quickly as when younger. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 12 weeks prior to your A-priority, half-distance race. (There is also a Fast After 50 plan for your Build period.)

When should you start the plan?

This plan is best started 24 weeks prior to your half-distance, A-priority race. If you start the plan more than 24 weeks prior to your race, repeat the last 2–3 weeks of the plan as needed to “fill in” the gap. If you start with less than 24 weeks until your race, omit the first 1–3 weeks, depending on your race date. To start this plan, you should be able to swim 45 minutes, bike 2 hours, and run 1 hour. You should have heart rate (run and bike) and power (bike) zones set before starting this plan. (For more on how to set your zones for heart rate, power, or pace, see Chapter 4 in the Triathlete's Training Bible, 5th edition.)

What is the weekly volume?

Training volume is both workout durations and TSS. Seven-day volume starts at about 11 hours and 420+ TSS and peaks at 14.5 hours and 700+ TSS. In over 12 weeks you will increase your volume with 3–4 swims, 3–5 rides, 3–4 runs, and 1–2 strength workouts in each 7-day period. After 16 days of focused training, there are 3–4 days of recovery followed by testing.

Do you need any devices or apps?

You should have a bike power meter to gauge the intensities of this plan, and for running, a heart rate monitor is needed. The plan uses the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device. (For information on compatible devices and apps and how to export workouts, read this. It’s not necessary to upload the workouts to use this plan.)

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