20-Week Half Distance Training Plan

Introducing our 20-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

• Focus on gradually building endurance and half distance-specific fitness.
• Structured progression to ensure consistent improvement without burnout.

Recommended Starting Ability

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


• Cycle for 1 hour.


• Run for 40 minutes.

Balancing Training with Your Busy Life

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


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


• Rest days are included to keep your training balanced and fresh.

20-Week Structured Progression

Our plan is divided into five blocks, each guiding you to peak performance:

• Block 1: Establish baseline fitness and build endurance with initial testing.


• Block 2: Increase volume, intensifying sessions as your body adapts.


• Block 3: Maximize volume, boost VO2 max, and build aerobic capacity.


• Block 4: Hone race pace with efforts simulating race conditions.


• Block 5: Taper and peak, 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

Run and swim sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or exertion intensity, so no special equipment is needed if you don’t already have it. If you’re unsure about your target paces, drop your email when purchasing for guidance.

Keeping You Motivated

With a well-structured plan and clear progression, your training will stay fresh and engaging, keeping you motivated throughout the 20 weeks.

Seamless Integration and Progress Tracking

Sessions integrate with your smartwatch, allowing you to follow and track progress on the go. You’ll have access to the full training calendar to plan your week and monitor your journey.

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 their full potential through efficient, focused training.

Ready to Conquer Your Half-Distance Triathlon?

This plan is designed for beginner athletes ready to tackle their half-distance triathlon with confidence. With detailed 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