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 intended for an competitive triathlete over age 50.


• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.


• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).


• If plan is not working 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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“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion

“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine

“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan!” —Justin, amateur athlete

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This half-distance Build-Peak-Race plan for over-50 triathletes was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long.

Who is this plan for?

This plan is intended for an experienced and competitive triathlete over age 50. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent half-distance race fitness.

When should you start the plan?

For best results, start using this plan 12 weeks prior to your A-priority, half-distance race so that it ends on your scheduled race weekend. Before starting this plan, you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours in separate workouts. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Weekly volume is about 13 hours per week with 3–4 swims, 4 bikes, 4–5 runs (including bricks) and 1 strength session. Exceptions are the R&R weeks every third week with volume significantly reduced for 4–5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last three weeks of the plan taper and peak you for the race. (The major difference between this plan and the similar one for Under-50 triathletes is that this plan is 12 weeks instead of 11, and recovery is scheduled every third week instead of every fourth week.)

Do you need any devices, apps, or books?

A heart rate monitor is needed for the bike and run workouts to manage intensity. Swim workout intensity is described using pace in yards. If swimming in a metric pool, assume the distances are equivalent. The workouts were created using the TrainingPeaks “Workout Builder” format so that they may be uploaded to a device (heart rate monitor, power meter, indoor trainer, etc.) and may be followed precisely during the session. (For more information on compatible devices and apps and how to export the workouts, read this.
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.

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