See TrainingPeaks for a 16 week Middle Distance Training plan

TrainingPeaks is an online and mobile software platform that helps you prepare for your goal race.

Middle distance, Generally taken as being half of the full iron-distance at 1.2miles of swimming, 56 miles of cycling and a half marathon run (1.9km, 90km, 21km) the reality is that there are as many distance variants as it’s possible to imagine! The main difference compared to the Olympic is that this is where the endurance specialist will overtake the red line sprinters – the time span for the event jumps from two hours to four, and that’s for the top guys!

Moving up to middle distance will involve endurance sessions in all three disciplines and additional strength training plus a new focus on nutrition, the sport’s fifth discipline.