On at least one of the easy run days, do some type of hill, speed, or interval . 6 x 25 @ speed intensity, RI=0:20 WU: 300 @ low aerobic intensity MS: 1,000 @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity The Best Beginner Half Ironman Training Plan MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 easy), Run: 40min. This plan is event location specific to prepare you best for the course you will encounter. WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity easy), Brick: Total: 4hrs., easy RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. Plan for your event in the TrainingPeaks calendar. +++ Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. WU: Run 10 minutes @ moderate aerobic intensity (Note the zones used in that post are a little different than this plan). MS: Run 25 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes 8 x 25 drills, RI=0:10 1. MS: Run 20 minutes @ moderate aerobic intensity 1. +++ race effort/90sec. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. 2 x (1min,. CD: 10 minutes @ moderate aerobic intensity, Wednesday The first 8 weeks of this 70.3 training plan are the base phase. Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on Run off the bike: 30min. 8 x 25 drills, RI=0:10 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1 hour and 25 minutes @ moderate aerobic intensity easy, 10min. Foundation Run: 50 Minutes Thursday: Bike 40 minutes moderate. 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Run 10 minutes @ moderate aerobic intensity 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo Foundation Bike: 30 Minutes easy Speed WU: 300 @ low aerobic intensity Also if I feel good, may push it. Bike: 3hrs. Swim Base: 1400 Yards 4 x 100 @ VO2max intensity, RI=1:00 easy, Swim: 45min. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: Run 1 hour and 10 minutes @ moderate aerobic intensity It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. As most of a half ironman race is made up of the bike and run segments, the workouts are more heavily weighted towards those disciplines for this beginner plan. MS: 6 x (4min. 6 x 50 MAX effort SPRINT 30 SR WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x push up (can adapt to knee push ups). ), but if you poke around here you can find a lot of helpful sports nutrition topics. MS: 7 x (4min. Foundation Bike: 1:30 But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. Background requirements. +++ Repeat 3 times adding 2 extra to each exercise on each new repetition. 10 x 50 dive start fast on 30 SR WU: 10 minutes @ moderate aerobic pace WU: Run 5 minutes @ moderate aerobic intensity 20 x 100 even race pace 10 SR, Bike: 60min., Threshold CD: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. aero 90-95 rpm, race position) For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). TT/ 5min. easy, Swim: 80min., Endurance Early Season Swim Workouts For Improving Race Pace Use our 20 week 70.3 Training Plan to prepare. WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity MS: 1,500 @ moderate aerobic intensity 8 x 25 kick, RI=0:15 15min. WU: 10 minutes @ low aerobic intensity 4min. CD: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Thanks!! (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. If youre searching for a training plan, you probably already know this. easy Heading out the door? Run: 30min., Fartlek CD: 10 minutes @ moderate aerobic intensity, Wednesday Swim Base: 2100 Yards Swim Base: 2300 Yards Here are a few of the key factors in the swim workouts: Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold WU: Run 10 minutes @ low aerobic intensity 8 x 25 drills, RI=0:10 This phase is long enough to allow a gradual, steady buildup of training volume. 18 Week Olympic Distance Intermediate Triathlon Training Plan +++ CD: Run 3 miles, Tuesday Long Bike: 2 Hours Always check with your doctor prior to starting any new exercise program.**. WU: 250 @ low aerobic intensity 8 x 25 drills, RI=0:10 Friday: Swim 800 yards total. 24 WK-Half IRONMAN (70.3) Training Plan - Andiamo Andiamo Inc alternating: 5 swim, 5 pull MS: 60min. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Tuesday easy, 10min. 8 x 25 kick, RI=0:15 Back up to 3100 using same paces, Brick: Total: 4hrs. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. best effort 60-65 rpm/4min. easy Swim Base: 1600 Yards easy, Swim: 75min., Endurance 2 x (200 swim aero tempo 80-85 rpm, Run 60min., Tempo WU: 300 @ low aerobic intensity from above interval From beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three triathlon disciplines we have it covered Training plans Free 6-month Ironman training plan that's simple to use 6min. Bike: 60min., Low resistance WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity 8 x 25 @ speed intensity, RI=0:20 CD: 300 @ low aerobic intensity, Saturday Take approximately 30 seconds rest between. 200 easy 8 x 25 kick, RI=0:15 Completed workouts sync with popular apps like Garmin and Wahoo. First mile race simulation 30min. MS: 5 x (1min. uphill Swim Threshold + Sprint: 1900 Yards easy) Half Ironman Run - 13.1 miles (21.1k) The Swim The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. Swim Base: 1800 Yards core strength, Swim: 60min., Threshold CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes 4 x 25 kick, RI=0:15 6 x 25 @ speed intensity, RI=0:20 Upload completed workouts from your favorite tracking app or device. WU: 10 minutes @ low aerobic intensity It is not meant for advanced athletes looking to PR. +++ 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 20 x 50 race effort on 5 SR core strength Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? hard effort (<95% effort)/ 1min easy), Swim: 60min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 +++ Tempo Bike: 1:10 +++ Swim Base:1900 Yards MS: 3 x 200 @ threshold intensity, RI=0:45 6 x 100 @ VO2max intensity, RI=0:30 If too difficult, you can switch to a zone 2 ride for the entire duration. 3 x 100 moderate Want to transform your triathlon knowledge, training, and performance? +++ WU: Run 10 minutes @ moderate aerobic intensity Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. Swim Threshold + Sprint: 2100 Yards Thank you so much for this! MS: Bike 40 km 8 x 25 drills, RI=0:10 Download the app. MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Swim Base: 1300 Yards When working in this zone you are able to hold a conversation. steady aero, 80-90 rpm, Run: 75min., Threshold Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 20-Week Half Marathon Training Schedule Train for a half marathon with a gradual buildup to 13.1 miles with this 5-month training plan.