Your Half Distance 6 Week Off Season Plan from a Level 3 British Triathlon Coach

Welcome to your training plan!

This plan is ideal if you would like to keep your fitness over the winter or during your off season.

It´s six weeks long and includes swim, bike and run sessions plus Pilates and stretching routines.

The main aim for Middle Distance Triathlon is to improve your speed endurance; getting good at going quite hard for quite a long time.

It’s easier said than done, but this six-week winter training plan will get you started.

At this stage it’s all about getting into a solid training routine. Beyond these initial six weeks, the idea is to stick with the routine but build up your key sessions gradually, month by month. This means your fitness will increase at a nice steady rate and you’ll hopefully avoid injury and excessive fatigue.

There are sessions to do from Monday to Sunday, but you can swap the days around if you need to. The important thing is that you do most of the workouts consistently each week while allowing yourself adequate time to recover. Listen to your body too. If you feel excessively tired, take it easy for a few days.

Middle distance triathlon training is best suited to intermediate or advanced triathletes, rather than complete beginners. Having said that, some people choose a half distance triathlon for their first ever race. All things are possible, but we don’t necessarily recommend this approach unless you have a solid background in swimming, cycling or running. This training plan takes around nine hours per week (if you do all the workouts) and will gradually increase in volume (mainly at weekends).

Goal: Build base fitness and training consistency for a Middle Distance Triathlon.

Level: Intermediate to advanced

To embark on this plan your should be able to Cycle 90mins, Run 45mins, Swim 800m.

What do you get in the plan:

- 6 weeks of swim, bike (Power) and run sessions (Power)
- S and C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S and C exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include Power FTP profiles that you can download and use with your indoor trainer (Zwift Garmin etc)
- The Run session have Power structured session for download to Garmin, Stryd etc
- The swim sessions are structured so you can use on your Garmin etc

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and triathlon event!

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