Beginner & Intermediate Training Plans

I place a big emphasis on education in coaching — I want you to understand why your plan is built the way it is, not just follow it blindly. That philosophy is baked into every training plan I build: the workout structure, the progression, the placement of rest weeks, all of it has a reason, and knowing that reason makes you a better, more confident athlete.

These plans are hosted on TrainingPeaks, where you'll get the full structured plan loaded into your calendar with workouts, targets, and session-by-session coaching notes. A free TrainingPeaks account is all you need — you can create one when you purchase your plan, and the plan will be waiting for you when you log in. From there, workouts sync to your Garmin, Wahoo, or other compatible devices so you can execute each session with real-time guidance.

Browse by distance and level below, and if you want to go deeper into the coaching behind the methodology, I've linked the articles that explain the thinking.

Quick Note: Power & Pace vs. Heart Rate & Pace

Each plan is available in two versions:

Power & Pace — bike workouts use power targets; swim and run use pace. Best if you train indoors using apps like TP Virtual or Zwift and/or with a power meter on the bike.
Heart Rate & Pace — bike workouts use heart rate targets; swim and run use pace. Best if you don’t have a bike power meter or use an indoor smart trainer.

Same training, same structure, same progression — the only difference is how your bike targets are defined. Choose whichever matches your setup.

Take the Guesswork Out of Half-Distance Triathlon Training

Whether you're lining up for an IRONMAN 70.3 or an independent half-distance race, these plans will get you to the start line confident and to the finish line strong. A typical week includes 3 swims, 3 bikes, 3 runs, and 2 strength sessions, with Mondays off, long rides on Saturdays, and long runs on Sundays. There are bike-run (brick) workouts throughout the second half of the plan, and all plans include at least one race simulation day.

Plans are $89 for 16 weeks and $99 for 20 weeks.

Beginner Half-Distance Triathlon Training Plan — 16 Weeks

This is your first-half-distance plan. You can swim, bike, and run — but stringing all three together over 70.3 miles is a different animal, and this plan builds you up to handle it. Over 16 weeks you'll develop the endurance, the race-specific fitness, and (just as importantly) the confidence to know that when race morning comes, you've done the work.

Peak week: ~13 hours + strength (5,500 m/yds swim / 6:15 bike / 4:20 run)
Longest sessions: 2,350 m/yds swim / 4:00 bike / 2:00 run
Best for: First-timers at the half-distance

⇒ Beginner Half-Distance Triathlon Plan (16 Weeks, by Power & Pace)
⇒ Beginner Half-Distance Triathlon Plan (16 Weeks, by Heart Rate & Pace)

Beginner Half-Distance Triathlon Training Plan — 20 Weeks

The same plan philosophy as the 16-week beginner, with a longer runway. The extra four weeks give you more time to build your aerobic base before the race-specific work kicks in — which is especially helpful if you're coming off a break from training or want a gentler ramp into the bigger volume weeks.

Peak week: ~13.5 hours + strength (6,300 m/yds swim / 6:20 bike / 4:20 run)
Longest sessions: 2,550 m/yds swim / 4:00 bike / 2:00 run
Best for: First-timers who want more build time, or athletes returning after a break

⇒ Beginner Half-Distance Triathlon Plan (20 Weeks, by Power & Pace)
⇒ Beginner Half-Distance Triathlon Plan (20 Weeks, by Heart Rate & Pace)

Beginner/Intermediate Half-Distance Triathlon Training Plan — 16 Weeks

You've done a half before — now you want to do it better. This plan assumes you have a solid endurance base and shifts the focus toward race-day execution: dialing in your pacing, sharpening your fitness at threshold, and building the kind of run-off-the-bike strength that turns "I hope I can hold this pace" into "I know I can hold this pace."

Peak week: ~13 hours + strength (5,650 m/yds swim / 6:00 bike / 4:45 run)
Longest sessions: 2,550 m/yds swim / 3:45 bike / 2:15 run
Best for: Athletes who’ve completed at least one half-distance race and are looking for a stronger performance

⇒ Beginner/Intermediate Half-Distance Triathlon Plan (16 Weeks, by Power & Pace)
⇒ Beginner/Intermediate Half-Distance Triathlon Plan (16 Weeks, by Heart Rate & Pace)

Beginner/Intermediate Half-Distance Triathlon Training Plan — 20 Weeks

The 20-week version of the beginner/intermediate plan, for athletes who want more time to build toward their performance goals. The longer timeframe allows for an additional build cycle, which means more opportunities to test and refine your race-day pacing before the taper.

Peak week: ~13.5 hours + strength (6,100 m/yds swim / 6:00 bike / 4:45 run)
Longest sessions: 2,550 m/yds swim / 3:45 bike / 2:15 run
Best for: Athletes with half-distance experience who have a longer runway to race day

⇒ Beginner/Intermediate Half-Distance Triathlon Plan (20 Weeks, by Power & Pace)
⇒ Beginner/Intermediate Half-Distance Triathlon Plan (20 Weeks, by Heart Rate & Pace)

Intermediate Half-Distance Triathlon Training Plan — 16 Weeks

This plan is built for athletes who've finished at least one half distance in under 6:30 and are ready to chase a strong performance. The training is more aggressive — higher-end interval work, race-pace specificity, and the kind of structured long sessions that teach you how to execute when it counts. If you've done the distance and now want to race it, this is your plan.

Peak week: ~13 hours + strength (4,800 m/yds swim / 6:00 bike / 5:00 run)
Longest sessions: 2,750 m/yds swim / 3:30 bike / 2:15 run
Best for: Athletes with a sub-6:30 half distance who want to compete, not just complete

⇒ Intermediate Half-Distance Triathlon Plan (16 Weeks, by Power & Pace)
⇒ Intermediate Half-Distance Triathlon Plan (16 Weeks, by Heart Rate & Pace)

Intermediate Half-Distance Triathlon Training Plan — 20 Weeks

The extended intermediate plan, with the same race-pace focus and an additional build cycle. More time to develop your threshold fitness and accumulate the training volume that supports a fast half-distance race.

Peak week: ~13.5 hours + strength (5,000 m/yds swim / 6:40 bike / 5:20 run)
Longest sessions: 2,750 m/yds swim / 3:45 bike / 2:15 run
Best for: Sub-6:30 half-distance athletes with a longer runway to their goal race

⇒ Intermediate Half-Distance Triathlon Plan (20 Weeks, by Power & Pace)
⇒ Intermediate Half-Distance Triathlon Plan (20 Weeks, by Heart Rate & Pace)

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These plans are built on the same coaching methodology behind Unlocking Triathlon: Training Plans and Coaching Support for a Confident Race Day — coming Fall 2026 and available for pre-order now. If you want to understand the why behind every workout, every rest week, and every progression, the book is your coach in your pocket.

Pre-Order on Amazon →

Beginner & Intermediate Training Plans

Take the Guesswork Out of Half-Distance Triathlon Training

Beginner Half-Distance Triathlon Training Plan — 16 Weeks

Beginner Half-Distance Triathlon Training Plan — 20 Weeks

Beginner/Intermediate Half-Distance Triathlon Training Plan — 16 Weeks

Beginner/Intermediate Half-Distance Triathlon Training Plan — 20 Weeks

Intermediate Half-Distance Triathlon Training Plan — 16 Weeks

Intermediate Half-Distance Triathlon Training Plan — 20 Weeks

Train for a Full-Distance Triathlon with Confidence

Beginner Full-Distance Triathlon Training Plan — 20 Weeks

Beginner Full-Distance Triathlon Training Plan — 24 Weeks

Beginner/Intermediate Full-Distance Triathlon Training Plan — 20 Weeks

Beginner/Intermediate Full-Distance Triathlon Training Plan — 16 Weeks

Beginner/Intermediate Full-Distance Triathlon Training Plan — 24 Weeks

Intermediate Full-Distance Triathlon Training Plan — 20 Weeks

Intermediate Full-Distance Triathlon Training Plan — 16 Weeks

The UNLOCKING TRIATHLON Plans, Delivered Straight to Your Calendar

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