Half-triathlons consist of a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run. Whether you are largely sedentary or naturally athletic, these events are challenging and require a lot of training. Many training regimens are available for a half-triathlon, and most include a schedule of biking, swimming and running as well as guidance on diet. This guide is meant as a basic starting point to help you determine which training program is right for you.
Step 1
Find a half-triathlon that fits your schedule and is far enough out to train for. Mark the date on a calendar.
Step 2
Give yourself at least two months to train for the half-triathlon if you are more athletic. Plan to train four to six months or more if you are more sedentary to give the body extra time to build the necessary skill, muscle strength and stamina to finish a half-triathlon.
Step 3
Train at a gradual pace, slowly increasing the time you train each week until you can complete the full 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run separately. How many miles you run, bike or swim each training session will vary depending on your athletic level. The goal is to build up your strength and stamina to reach the full mileage for each event during training before the half-triathlon.
Step 4
Schedule swimming practice at least one day every week during training. Increase your swim training to two or three times a week to build ability, and three to five times a week if you have a shorter time to train and need to increase your ability faster, recommends the International Triathlon Union. Try to spend at least some of the training days swimming in a body of water similar to what you will experience during the half-triathlon so that you can acclimate yourself to the water and work on pacing
Step 5
Plan to bike at least once a week. Increase your bike training to twice a week if you are building your skill level, and three days per week when you have limited time to train before the event. Use a stationary bike if you are training in the winter; However, try to use the bike you plan to ride during the half-triathlon whenever the weather permits to get your body used to the seat and mechanics of the bike.
Step 6
Run at least one day each week. Increase this number to two days if you are building skill, and three days if you need to build your running skills faster to prepare for a half-triathlon. Use a treadmill during times where the weather is not conducive to running, but try as much as possible to run on a surface similar to the one being used for your event.
Step 7
Take at least one day off each week for the muscles to recuperate. Take this day to rest or to do some light stretching.
Step 8
Perform the entire half-triathlon at least once in the weeks before the event to ensure that you can complete all three events back-to-back successfully.
Step 9
Change your eating habits to include foods that help your body obtain energy, build muscle and recover from training. Focus on lean proteins, whole grains and fruits and vegetables. Spread five to six smaller meals and snacks throughout the day instead of consuming three large meals.
Step 10
Don't train the day before or the day of the half-triathlon. However, stretching and a light walk or jog can be used to keep the muscles relaxed and warmed up.
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