20-Week Beginner Half-Distance Triathlon Training Plan

A simple 20-week training plan built for beginner triathletes preparing for their first half-distance race.

No complicated dashboard. No endless spreadsheets. Just a clear week-by-week plan, a simple tracker, and the structure you need to prepare for a 1.9 km swim, 90 km bike and 21.1 km run.

What you get

• 20 weeks of structured training from foundation and aerobic development through race-specific preparation and taper
• Daily swim, bike, run, brick and strength sessions with clear workout instructions
• Balanced weekly structure built around 2 swims, 3 bike sessions and 3 runs during key training weeks
• Week Select system so you can choose any week and see exactly seven days at a time
• Automatic race-date scheduling — enter your race date and the plan dates itself
• Simple weekly tracker for swim, bike, run, total training, adherence, RPE and notes
• Optional performance check-ins to help you follow progress through the plan
• Three beginner entry points — Week 1, 5 or 9 depending on your current training base
• Excel + Google Sheets compatible

Built for first-time half-distance athletes

The plan gradually develops the endurance and durability needed for a half-distance triathlon without turning every week into a massive training load. Most sessions are intentionally controlled and sustainable, while recovery weeks, brick training, race-specific sessions and fueling practice are built into the progression.

Peak training reaches approximately 11–12 hours per week, followed by a structured taper into race week.

What the plan prepares you for

• Swim: 1.9 km / 1.2 mi
• Bike: 90 km / 56 mi
• Run: 21.1 km / 13.1 mi

Before you begin

Week 1 is designed for beginners with a basic activity base rather than someone starting from zero. Ideally, you should be able to swim around 400–500 m with rests, ride comfortably for about 60 minutes, and run or run/walk for around 30 minutes. The included START guide helps you decide whether Week 1, 5 or 9 is the most appropriate entry point.

File format

You receive one downloadable .xlsx workbook. Open it in Microsoft Excel or import it into Google Sheets. The workbook contains three simple tabs: START, PLAN and TRACKER.

Digital product: no physical item will be shipped.

This is a general training template for recreational adult athletes and is not individualized medical or coaching advice. Adjust training when illness, injury, unusual fatigue, heat or life circumstances require it.