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16 Week - Half Distance Triathlon | First Timer (Beg Swim) | Extremely Detailed | Free Coach Support

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16 Week - Half Distance Triathlon | First Timer (Beg Swim) | Extremely Detailed | Free Coach Support

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Chris Searle - Efficient Endurance - Free Email Support

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



Efficient Endurance

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.



Chris Efficient Endurance Coach

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!

efficient-endurance.com


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
03:10:00 02:30:00
Day Off x2
—— ——
Run x2
01:27:00 01:30:00
Swim x2
01:44:00 01:10:00
Strength x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:10:00 02:30:00
Day Off
—— ——
Run
01:27:00 01:30:00
Swim
01:44:00 01:10:00
Strength
00:45:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

Chris Searle

Efficient Endurance

At Efficient Endurance, we are committed to assisting individuals in elevating their running, cycling, and swimming capabilities. We offer professional, detailed technique and endurance coaching services to help you in your journey.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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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