Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.

• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k


• Plan is intended for the experienced triathlete under age 50.


• Plan is for 11 weeks in the Build to Peak training periods, culminating with your race.


• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).


• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

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“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion

“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine

“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan!” —Justin, amateur athlete

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This half-distance triathlon plan for the under-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long.

Who is this plan for?

This plan is intended for the experienced triathlete under age 50. The plan uses common triathlon language to describe the workouts and is easy to follow. Weekly coach notes help you navigate the plan details. By the end of 11 weeks you will have excellent half-distance race readiness.

When should you start the plan?

For best results, start using this plan 11 weeks prior to your A-priority race so that it ends on your scheduled race weekend. Before starting this plan, you should have completed a Base training period and be able to swim 1 hour, bike 2.5 hours, and run 1.5 hours in separate workouts. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

Weekly volume is about 13 hours per week with 3–4 swims, 4 bikes, 4–5 runs (including bricks), and 1 strength session. The exceptions are the R&R weeks every 4th week with volume significantly reduced for 4–5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last 3 weeks of this plan taper and peak you for the race. (The similarly titled plan for the Over-50 athlete is 12 weeks long instead of 11 weeks, and has recovery scheduled every third week instead of every fourth week.)

Do you need any devices, apps, or books?

You must have a heart rate monitor for the bike and most of the run workouts. Swim workouts are based on pace and expressed in yards. If swimming in a metric pool, merely assume the prescribed workout distances are equivalents. This plan uses the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (heart rate monitor, indoor trainer, etc.) and you can precisely follow them throughout the session. (For more information on compatible devices and apps and how to export the workouts, read this)
To use this plan, you should have a copy of the 5th edition of The Triathlete’s Training Bible (published 2024) as you will be referred to certain portions of the book that are associated with the workouts in the plan. You may purchase the book here.

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