16-Week Half Distance Training Plan

Introducing our 16-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.

Recommended Starting Ability

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle for 1 hour.


• Run for 45 minutes.

Balancing Training with Your Busy Life

• 6 to 9 sessions per week, averaging an hour long.


• A typical week includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.


• This balanced approach keeps you motivated and ensures steady progress across all areas.

16-Week Structured Progression

Our plan is divided into four key blocks, each carefully crafted to guide you towards peak performance:

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


• Block 2: Develop race-specific skills, focusing on technique and speed.


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


• Block 4: Taper and peak by reducing volume while maintaining intensity for race day.

Mid-Pack Swim Sessions

Our swim sessions focus on technique, efficiency, and endurance, helping you improve your stroke to move up the pack. We also offer beginner and advanced swim options.

Training at the Right Intensity

Our run and swim sessions are tailored to your pace, ensuring optimal improvement. Bike sessions are based on power or exertion intensity, so no special equipment is needed. If you’re unsure about your target paces, just leave your email when purchasing, and I’ll be happy to assist.

Keeping You Motivated

With a well-structured plan and clear progression, your training will stay fresh and engaging, helping you stay motivated and ensuring steady improvement throughout the 16 weeks.

Seamless Integration and Progress Tracking

Our plan integrates seamlessly with your smartwatch, allowing you to follow sessions on the go. You’ll have access to the full training calendar to plan your week and track your progress.

About Me

I’m Chris, head coach at Efficient Endurance. With over 12 years of professional experience, a Level 2 British Triathlon, and a British Swimming Level 3 qualification, I’m dedicated to helping athletes like you reach their full potential. My coaching approach focuses on efficiency, ensuring you make the most of your training.

Ready to Elevate Your Training?

This plan is designed for intermediate athletes ready to tackle their half distance triathlon. With detailed guidance for every session, you’ll always know exactly what you’re working on and why.

Are you ready to take your training to the next level? Start today, and let’s begin this journey together with purpose!

efficient-endurance.com