Want this training plan?

16 Week Beginner Half Ironman Triathlon Training Plan For Beginner Swimmers

Experience Level

Beginner

Number of Weeks

Training Plan Introduction

Introducing our 16-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.

Recommended Starting Ability

Swim consistently between 2:30 and 3:30 per 100 meters.
Cycle for 1 hour.
Run for 40 minutes.

16-Week Structured Progression

The plan is divided into four blocks to guide your progress and peak on race day:

Block 1: Build endurance and establish your baseline fitness with initial testing.
Block 2: Develop race-specific skills, refining technique and building speed.
Block 3: Simulate race conditions with brick workouts and race-pace efforts.
Block 4: Taper and peak, reducing training volume while maintaining intensity.

Efficient Swim Training

The beginner level swim sessions help with boosting propulsion, improving body position, and building endurance. These sessions will help you become a more efficient and confident swimmer. We also offer intermediate and advanced swim options.

Training at the Right Intensity

Run and swim sessions are tailored to your pace, ensuring optimal intensity. Bike sessions focus on power or exertion intensity, so no special equipment is needed if you don’t already have it.

Keeping You Motivated

Our plan offers clear progression, ensuring your training stays fresh and engaging. You’ll stay motivated throughout the 16 weeks with well-structured sessions and achievable goals.

Seamless Integration and Progress Tracking

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

Training Plan Sample

Key Features

5 to 8 sessions per week, averaging just under an hour.
A typical week includes a balanced mix of runs, bike rides, swims, and strength sessions.
Includes 2 to 3 rest days to ensure recovery and balance with other life commitments.
Focused on gradually building endurance and half distance-specific fitness.
Challenging yet manageable workouts designed to ensure consistent improvement.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Alternatively, view this plan on Training Peaks

Your Coach

Hi, I’m Chris.

I’m a qualified triathlon coach with 12 years of experience, having coached everyone from complete beginners to Ironman age-group podium athletes.

My coaching philosophy is centered on efficiency, ensuring no training time is wasted. I’m dedicated to helping athletes maximise their potential by focusing on smart, effective training.