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 athletes over 50 who race competitively.


• Plan is for 12 weeks of Base training, to be followed by 12 weeks of Build training.


• 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 Base plan for the over-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan.

Who is this plan for?

This plan is intended for the over-50 triathlete who has been racing for two or more years. Under-50 athletes may also use this plan if they typically recover slowly after challenging workouts. 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 Base fitness and be ready to start the Build period 12 weeks prior to your A-priority, half-distance race.

When should you start the plan?

This plan is best started about 24 weeks prior to your first A race of the season. You should be able to swim 1 hour, bike 1.5 hours, and run 1 hour before starting the plan. You should have heart rate and power zones set before starting 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?

In over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours, including 3 swims, 2–4 bikes, 3–4 runs, and 1–2 strength workouts each week. The 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. (The similarly titled plan for the Under-50 athlete has recovery scheduled every fourth week instead of every third week.)

Do you need any devices, apps, or books?

You must have a heart rate monitor for bike and run workouts. Swim workout intensities are based on pace and expressed in yards. If swimming in a metric pool, assume the distances are equivalents. This plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) to help you precisely follow them. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use 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.

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