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 advanced and well-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 the over-50 triathlete was personally 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 for an experienced triathlete over age 50. It may also be used by younger athletes who recover slowly. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race. This is a unique "5+2" plan that calls for 5 easy days of training each week with 2 hard days (Thursdays and Sundays). The exception is recovery weeks every third week. The 5-2 routine is what Joe Friel uses in his own training.

When should you start the plan?

To use this plan you should have completed a Base training period and be able to do at least 15 hours per week. You should be able to swim 1 hour, bike 3 hours, and run 2 hours. Set your training zones before beginning this plan. (For a description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

This 12-week plan includes three Build periods of three weeks each, two weeks of a Peak period, and ends with the week of your A-priority race. In the Build weeks, there are two weeks of quality training before a recovery period of 4-5 days. The high volume weeks are around 16 hours per week, and the R&R weeks are about 9 hours. The key to the success of this plan is the race-specific intensity inserted at just the right times. Optional strength maintenance workouts are included, as suggested in The Triathlete’s Training Bible.

Do you need any devices, apps, or books?

You will need a bicycle power meter, and a heart rate monitor for the run and some bike workouts. Swim intensity is based on pace. The plan uses the TrainingPeaks “Workout Builder” format so they are highly structured and may be uploaded to a device (power meter, heart rate monitor, GPS, indoor trainer, etc.) to be closely followed. (For more information on compatible devices and apps and how to export the workouts, read this. 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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After your event, please provide feedback on how this plan worked for you. Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.