16-Week Half Distance Training Plan

Introducing our 16-week training plan, designed specifically for those stepping up to the full distance. Whether it's your first time or you're seeking a time-efficient plan to get you a PB, this will guide you step by step to the finish line.

Key Features of the Plan

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


• Challenging yet manageable workouts designed to ensure consistent improvement.

Recommended Starting Ability

• Swim consistnetly between 2:30 and 3:30 per 100 meters.


• Cycle for 1 hour.


• Run for 40 minutes.

Balancing Training with Your Life

• 5 to 8 sessions per week, averaging just under an hour.


• A typical week includes a balanced mix of runs, bike rides, swims, and strength sessions.


• Includes 2 to 3 rest days to ensure recovery and balance with other life commitments.

16-Week Structured Progression

The plan is divided into four blocks to guide your progress and peak on race day:

• Block 1: Build endurance and establish your baseline fitness with initial testing.


• Block 2: Develop race-specific skills, refining technique and building speed.


• Block 3: Simulate race conditions with brick workouts and race-pace efforts.


• Block 4: Taper and peak, reducing training volume while maintaining intensity.

Efficient Swim Training

The beginner level swim sessions help with boosting propulsion, improving body position, and building endurance. These sessions will help you become a more efficient and confident swimmer. We also offer intermediate and advanced swim options.

Training at the Right Intensity

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

Keeping You Motivated

Our plan offers clear progression, ensuring your training stays fresh and engaging. You’ll stay motivated throughout the 16 weeks with well-structured sessions and achievable goals.

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.

About Me

I’m Chris, head coach at Efficient Endurance. With over 12 years of experience and Level 2 British Triathlon and Level 3 British Swimming qualifications, I’m dedicated to helping athletes achieve everything they want and more through efficient, focused training. If you would like my help throughout your training plan, leave your email when purchasing.

Ready to Conquer Your Half-Distance Triathlon?

This plan is for beginners ready to confidently tackle a half-distance triathlon. With clear guidance for each session, you’ll know exactly what to do and why. Ready to elevate your training? Start today and train with purpose!

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