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 advanced triathletes over age 50.


• 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

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This half-distance Base plan for the over-50 triathlete was designed using principles from Joe's Triathlete’s Training Bible. Having this book handy will help navigate the workouts presented in the training plan and is strongly recommended.

Who is this plan for?

This plan is intended for the over-50 triathlete, but it may also be used by younger athletes who recover slowly after hard or long workouts. This is a challenging training plan; do not purchase if you are not an advanced triathlete! 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-Peak period 12 weeks prior to your A-priority, half-distance race.

When should you start the plan?

Start about 24 weeks prior to your A-priority race. Following this 12-week plan will get you ready to start the half-distance Build period, which specifically prepares you for your A-priority race. You should be able to swim 1 hour, bike 1.5 hours, and run 1 hour before starting the plan. You should also be able to frequently do three workouts per day. 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?

Over 12 weeks, you will increase your weekly volume from about 13 hours to around 17 hours. A typical week includes 4–5 swims, 4–6 bikes, 4–6 runs, and 1–2 strength workouts. Exceptions are the R&R weeks every third week with volume significantly reduced to 4–5 days and self-testing at the end of the week to measure progress. Note that this plan is based on Joe's proven "5-2" weekly training method. This means that there are 5 easy days of training each week with 2 hard days (Thursdays and Sundays). The 2 hard days become increasingly challenging and each have 1–3 challenging workouts. But with 2–3 easy days between them you can recover and be ready for each of the hard days.

Do you need any devices or books?

You will need a power meter to gauge the bike intensities of this plan. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device (power meter, GPS, etc.). (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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