12-Week Half Distance Training Plan

Introducing our 12-week training plan. Whether you're a seasoned triathlete stepping up to a half distance or aiming for a personal best, this plan is designed to support and challenge you throughout your journey, helping you achieve your best result possible. It's ideal for athletes looking to increase their training load or stronger athletes with limited time to train.

Key Features of the Plan

Building a Strong Foundation

• Focus on gradually building endurance and half distance-specific fitness.


• Structured progression that ensures consistent improvement without burnout.

Balancing Training with Your Life

• 6 to 9 sessions per week, averaging around an hour, ensuring the plan fits smoothly into your life without sacrificing time with family, friends, or work.


• A typical week includes 2-3 runs, 2-3 bike rides, 2 swims, and an optional strength session, allowing time for recovery and balance.

Recommended Starting Ability

• Swim consistently faster than 1:50 per 100 meters.


• Cycle for 1 hour.


• Run for 45 minutes.

12-Week Structured Progression

Our plan is divided into three blocks to guide your improvement and peak on race day:

• Block 1: Build your baseline fitness and create a strong foundation.


• Block 2: Develop your race pace and ensure you can sustain target speed.


• Block 3: Peak and taper, reducing volume to ensure you’re at your best on race day.

Improving Your Swim Skills

For advanced swimmers, our sessions are designed to help you maintain your edge and fine-tune your technique for maximum efficiency and speed. This plan is also available with beginner and intermediate swim sessions.

Training at the Right Intensity & Keeping You Motivated

Run and swim sessions are tailored to your pace. Bike sessions focus on power or exertion intensity, so no special equipment is needed if you don't already have it.

With simple but clear progression, your training will stay fresh and engaging, keeping you motivated throughout the 12 weeks. Each session is designed to push you just the right amount.

Seamless Integration and Progress Tracking

Sessions integrate with your smartwatch, allowing you to follow and track your progress on the go. You’ll have access to the full training calendar to plan your week. You have my full email support with this plan, be sure to leave your email when purchasing.

About Me

I’m Chris, head coach at Efficient Endurance. With over 12 years of experience and a Level 2 British Triathlon and Level 3 British Swimming qualification, I’m dedicated to helping athletes with efficient, focused training.

Ready to Conquer Your Half-Distance Triathlon?

This plan is for intermediate athletes aiming to confidently tackle a half-distance triathlon. With clear guidance for every session, you'll know exactly what to do and why. Ready to elevate your training? Start today, and let's begin this journey with purpose!

efficient-endurance.com