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 experienced 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

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This half-distance Build-Peak plan for over-50 triathletes was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long. Having these books handy will help with many of the workouts presented in the training plan.

Who is this plan for?

This plan is intended for an experienced triathlete over age 50. The "5+2" routine used here allows for 5 days of reduced training load so that the 2 hard days each week are truly hard. This is the training routine Joe uses for his own training. The plan is written in common triathlon language and is easy to follow. Every week starts with a coach's comment to guide you through the days ahead. 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. Race-week workouts are labelled for either a “Saturday Race” or a “Sunday Race” based on the day your race is on. 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 (optional). 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.

Do you need any devices, apps, or books?

For this plan, you need a heart rate monitor (run) and a power meter (bike) to manage workout intensity. Swim 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.
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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