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Half Long Distance 20 Weeks

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Half Long Distance 20 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Hunter Allen & Rachel "Ruby" Zambrano - Peaks Coaching Group

All plans by this Coach

Length

21 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

This training plan is designed for athletes looking for more focused and structured training that will help them to get to the next level for a Half or Middle distance Triathlon.

Athletes coming into this plan should be consistently training 7-9 hours per week. The training plan is 20 weeks, averaging ~10 hours per week, with a low of 7 hours and a peak of 14 hours.

How it Works

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Workout and Analyze

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Track Your Progress

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Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

No Planned Workouts

No content
No detail
Tuesday

90 minute easy endurance

01:30:00100 TSSStructured Workout
WU:10-15 minutes building into the middle to top of zone 2
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MS: Spend your run at the bottom to middle of zone 2. Easy strides, quick turnover.
-----
CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.
Details

12 x 100 (2000)

00:40:0040 TSS
WU: 200 easy, choice of stroke
2 x 100 (50 zipper drill, 25 back, 25 free)
-----
MS: 12 x 100 w/ :20 rest
-----
CD: 2 x 200 easy
Details
Wednesday

TEMPO 2 x 25/5 (1:15) WU/CD 5'

01:15:0081 TSSStructured Workout
WU: 5 minutes working Endurance (Power Z2, HR Z2, RPE 2-3)
-------
MS: Do 2 x 25 minute intervals at TEMPO (Power Z3, HR Z3, RPE 3-4) . Vary your cadence throughout ride. 5 minutes recovery between intervals at Endurance (Power Z2, HR Z2, RPE 2-3). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
--------
CD: 5 minutes of easy pedaling.
Details
Thursday

10 x 25 KICK + 500 (2000)

00:40:0040 TSS
WU: WU: 200 easy, choice of stroke
3 x 100 (50 zipper drill, 25 back, 25 free)
-----
MS1: 10 x 25 kick with kickboard w/ :15 rest
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MS2: 500 steady-fast
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MS3: 10 x 25 kick with kickboard w/ :15 rest
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CD: 500 easy
Details

50 minutes Ae

00:50:0055 TSSStructured Workout
WU:10-15 minutes building into the middle to top of zone 2, pushing into the bottom of zone 3.
-----
MS: Spend your run at the bottom to middle of zone 3. Easy strides, quick turnover.
-----
CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.
Details
Friday

TEMPO 2 x 15/5 (1:05) CD 10'

01:05:0064 TSSStructured Workout
WU: 15 minutes with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
-----
MS: 2 x15 with with watts at TEMPO (Power Z3, HR Z3, RPE 3-4) . REST for 5 minutes between each interval.
-----
CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2).
Details
Saturday

3 x 500 w/ pull buoy (2300)

00:46:0046 TSS
WU: 400 easy
-----
MS: 3 x 500 w/ :20 rest (w/ pull buoy)
-----
CD: 400 easy
Details

35 minute endurance run

00:35:0037 TSSStructured Workout
WU:10 minutes building into the middle to top of zone 2
-----
MS: 15 minutes at the middle of zone 2. Easy strides, quick turnover.
-----
CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.
Details
Sunday

Brick

00:20:0024 TSSStructured Workout
Quick 20 minutes off the bike. Easy strides, quick turnover.
Details

ENDURANCE Ride (2:00)

02:00:00105 TSSStructured Workout
WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:60:00 02:00:00
Swim x3
02:21:00 01:20:00
Bike x3
05:40:00 04:00:00
Workouts Per Week Weekly Average Longest Workout
Run
02:60:00 02:00:00
Swim
02:21:00 01:20:00
Bike
05:40:00 04:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

View all Training Plans by this Coach
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  • 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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