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Half Distance Triathlon, Beginner (HR based)

Browse More Plans

Half Distance Triathlon, Beginner (HR based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 16-week half course plan is designed for the triathlete who is new to the distance. This plan includes 2-3 swim workouts each week, 3 bike sessions, and 3-4 runs (some of which are short transition runs).

Before starting this plan, athletes should be able to swim 1500-2000 yards (continuously or as masters' style sets), bike 75 minutes continuously, and run 45 minutes continuously. Weekly volume prior to starting this plan should be at least 5-6 hours of swim, bike and run.

The plan includes benchmark testing to calculate HR zones. (This plan does not offer power for the bike. I have another plan that provides power for the bike.)

This plan includes a one-time email consult. I recommend reviewing the plan *first* and asking all of your questions in one email. Email is: maria@nolimitsendurance.com.

If you would like additional one-to-one assistance or coach-guidance, 30-60 minute consults are available for 20% off the current rate. Consultations can be done via phone, Zoom, or similar service for advice about pacing, nutrition, questions about zones, and the like. Athletes local to Arvada, CO or Conifer, CO can arrange for in-person consults as well. Note: these consultations are not included in the original purchase price of this plan. Email maria@nolimitsendurance.com to set this up.

If you'd like to join our #NLECrew - the endurance team for athletes with NO LIMITS, visit https://runsignup.com/Club/NJ/AtlanticCity/NoLimitsEnduranceCoaching for more information! You get 10% off a membership with the purchase of this plan.

Join us on Facebook and let us know how the training goes and how the race goes! http://www.facebook.com/nolimitsendurance.

About the Coach:
This plan was created by a USA Triathlon Level 3 certified coach with 15 years of coaching experience, and an athletic history that includes 10x 140.6 finishes, including 4 finishes at IMLP, and finishing the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner. Maria has been named as the USA Triathlon Coach Education of the Year, and the Coach of the Year,from Outspoken Woman in Triathlon. You can read more about her here: https://www.nolimitsendurance.com/about-us/coach-maria-simone/

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Training Plan Sample Week

Sample Workouts - Week 300
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Adaptation & Recovery Day

Rest
We use the training stimuli to push the body beyond what it normally does - which breaks it down. So, technically, active training makes the body more fatigued and less fit.

Through recovery (rest, sleep, proper fueling & hydration, daily nutrition of nutrient dense foods, post-workout recovery fueling) we help the body adapt to that training stimuli - which makes the body fresher and more fit.

So, consider these days as a KEY PART of your training. They are not a break from training - they make the training work :-).
Details
Tuesday

Threshold Repeats

Bike00:51:0046 TSSStructured Workout
For the main sets, it can take 1-3 minutes for HR to fully register the effort (and the recovery). So, use RPE as well.
_______________________________________

5 minutes easy warm up - take this truly easy.
5 minutes ramp into a steady effort

5 x
- 30 sec @ hard effort, RPE 8.
- 30 second easy

2 minutes easy

5 x
- 3 minutes @ threshold effort, RPE 8
- 3 minutes easy. Allow HR to drop back into Z1 before starting the next set.

Remainder to cool down
Details
Wednesday

Functional Warm Up

Other00:05:00
Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.
Details

Steady base run with drills (3)

Run00:30:0027 TSSStructured Workout
WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch
Details
Thursday

Cycling Efficiency v. 2

Bike00:45:0040 TSSStructured Workout
WARM
10 minutes easy
--
MAIN
5 x 30s left leg, 30s right leg
-
5 minutes steady
-
5 minutes toe touch drill.
--
5 minutes steady
---
5 minutes top side drill
---
5 minutes steady
---
5 minutes easy, cool down
-----
Details

Easy to steady base run

Run00:25:0017 TSSStructured Workout
Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)
Details
Friday

50s ladder

Swim1829 m
WARM
200 easy
---
MAIN
16 x 50 with every 4th one hard, remainder at steady, 15 sec rest
---
12 x 50, every 3rd one hard, remainder at steady, 20 sec rest
---
4 x 50 all hard, 30 sec rest
----
COOL
200 easy, alternate strokes if you like
Details
Saturday

Blast Off Steady (HR structure)

Bike01:30:0071 TSSStructured Workout
This ride is mostly a steady endurance ride. However, it begins with some max intensity, sprint intervals, which have been shown to improve aerobic performance, as well as TT and time to exhaustion.

The goal is to really really punch those 30 second segments (and yes, the rest is supposed to be that long ;-)).

Outside of that, treat this like any typical steady endurance ride.
Details

Transition run - easy to steady

Run00:15:0010 TSSStructured Workout
Easy to steady run as you feel, off the bike.
-
Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).
Details
Sunday

Steady base run

Run00:55:0052 TSSStructured Workout
Take the first 10 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

Keep this on the easier side of steady today so you can feel refreshed for tomorrow's track/speed run.
Details

Endurance 300s

Swim1554 mStructured Workout
200 warm up, easy, 15s rest
----
4 x 300 @ steady, 15s rest.
Keep the 100 split within and across the sets. Steady Eddy.
---
200 cool down
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:29:00 01:55:00
Swim x3
00:34:00 01:00:00
Bike x3
03:32:00 03:10:00
Other x1
00:00:00 00:05:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
02:29:00 01:55:00
Swim Swim
00:34:00 01:00:00
Bike Bike
03:32:00 03:10:00
Other Other
00:00:00 00:05:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

View all Training Plans by this Coach
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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