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 a triathlete under age 50 who has been racing for two or more years.


• Plan is for 12 weeks of Base training, to be followed by Build-Peak-Race 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 under-50 triathlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible.

Who is this plan for?

This plan is intended for the under-50 triathlete who has been racing for two or more years, but it may also be used by older athletes who have found that they recover well after hard or long workouts and can train with three consecutive weeks of quality training before needing a recovery period. 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 11 weeks prior to your A-priority, half-distance race.

When should you start the plan?

This plan is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the Half-Distance Build-Peak-Race 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. 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?

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 fourth week with volume significantly reduced to 4–5 days and self-testing at the end of the week to measure progress.

Do you need any devices, apps, or books?

A power meter (bike) and heart rate monitor (run) are required. Swim workouts are based on pace per 100. The 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 follow them precisely. (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 portions of the book associated with the workouts in the plan. You may purchase the book here.

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