How to Train for a Half Triathlon

So you’ve decided to train for a half triathlon? Don’t listen to the naysayers, training for a half triathlon is easier than you think. You could do it from scratch even if you’re out of shape in a matter of weeks. The trick, like all rewarding things in life, is to be consistent and have a plan.

And no, you won’t have to give up your life or break the bank to make this happen.

If you’re wondering how to train for a half triathlon, you’ll find the guide below to be helpful in your journey.

How to Train for a Half Triathlon

Invest in the Right Gear – But Don’t Go Overboard!

To do well, you’ll need access to the right equipment. You don’t have to find something expensive, and if you know where to look, you may be able to borrow the equipment to save money. Below is a rough overview of what you’ll need (this is by no means a comprehensive list, but it should give you an idea).

Swimming Gear

Some half triathlons begin with a swim. So try to put on a wetsuit and get accustomed to the temperature of the water in the area. Typical gear for the swim includes: triathlon wetsuit, goggles, cap, anti-chafing stick, earplugs, and nose plugs. If you’re swimming in colder regions, you should have thermal swim gloves and swim socks with you.

Swim Cap

Swim caps improve swim performance by reducing friction and drag. Swim caps can also provide warmth and improve visibility if you choose bright colors. Bright colors are advised if you are swimming out in the open.


Goggles are very important underwater and improve your vision. They can also provide physical and UV rays protection for your eyes. Goggles are designed for different water and lighting conditions. If you are swimming in the ocean where you will be required to go through waves, you might want to try hybrid goggles.


If you’re just starting out, we advise getting a road bike because it is very practical for use on hills. You can also add a few accessories on your road bike to improve your aerodynamics and speed, such as aerobars and disc wheels.

However, if you really want to maximize performance in your half triathlon, then a triathlon bike would be a great fit for you. These bikes have special geometry designed to improve efficiency and aerodynamics. If you are serious about triathlons, we recommend both a road bike and a tri bike.

Pro tip: Use cycling shoes to efficiently transfer power from the leg to the bike.


Don’t forget sunglasses because they will protect your eyes from the wind, UV rays, glare, and debris. Find sport sunglasses with the ideal shape and frame. Bonus points if they are compatible with your bike helmet.

With the essential gear out of the way, it’s time to deep dive into your training regimen.

The Right Nutrition

In the lead up to the triathlon, make sure you have the right nutrients in your body. You will also need to be hydrated. Try not to keep nutrition for the day before the race – you’ll have to provide your body with the nutrition on an ongoing basis.

Hydration is key to success and if you’re not properly hydrated, it will result in fatigue. Don’t eat processed foods or anything that is high in fat or fiber because they take longer to digest.

Pro tip: Don’t eat anything that you’re not familiar with, you don’t want any nasty digestive surprise during your half triathlon!

This book by Jamie Cooper provides the complete nutrition guide for triathletes.

Start Putting in the Time

Depending on your fitness levels, you may need to give yourself a good 8 weeks of training to get in shape and minimize any chances of injury. In about 8 weeks, you should be able to condition your muscles, connective tissue, and ligaments to maximize performance during the half triathlon.

While experts are split about time commitments required for half triathlons, we recommend training at least five days per week. The total training time for each week should be about 4 to 5 hours. This will give you all the training you need to acquire the necessary fitness levels.

This means you can train for about 30 minutes to 45 minutes on weekdays. The weekends can be used to improve your endurance.

Two of the workout weekly workout sessions should be swim workouts. Two workouts should be run to bike combination workouts to improve endurance and minimize the risk of injury.

Bonus Triathlon Tips

Knowing Pace and Intensity

You’ll have to control your pace and intensity depending on the duration of the race. If you exert too much effort, you’ll run out of energy and limp all the way to the finish line. If, however, you establish pacing zones and time yourself right, you’ll maximize your chances of success. This requires familiarity with the right zones to train and race in.

Leverage Technology

Many athletes have access to technology but don’t know how to utilize the data it generates. Learning how to use your power meter and rate monitor are key to maximizing your performance. Make sure to monitor your power meter and heart rate monitor during your workout sessions to optimize the correct zones for each session.

Acquiring the Right Mindset

Like most challenges in life, running a half triathlon is pretty much a mental game. It requires the right mindset and toughness to make a difference. Your success is predicated on how tough you are mentally. Your journey at the half triathlon won’t always be picture-perfect, you’ll have your fair share of ups and downs. The important thing is to stay on the move and staying positive.

Our Final Thoughts

Following the above tips will help you prepare for your first half triathlon. It’s true that some days will be tougher than others, and probably will require a lot of willpower to get out there and put in the miles you need. The important thing is to have fun, both in your training period and on race day.

We hope the guide on how to train for a half triathlon provided you with actionable tips. If you have tips and suggestions of your own, please feel free to share them with us.

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