WU: 300 @ low aerobic intensity To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. Saturday +++ WU: Swim 1.2 miles Bike: 75min. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 The 10-Hour Week Ironman Training Plan - Triathlete This week is a recovery week of this 70.3 training plan. But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. MS: 3 x 200 @ threshold intensity, RI=0:45 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. MS: 8min. Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. Swim the maximum-intensity segment as though it were a race. +++ fast and easy to 90sec. MS: 60min. 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling WU: 300 @ low aerobic intensity easy Triathlon: 70.3 HALF-IRONMAN : Intermediate: 7.25 to 14.25 hrs/wk Back up to 3100 using same paces, Brick: Total: 4hrs. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. MS: 40 minutes @ moderate aerobic intensity MS: 800 build by 200 CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity The key is simply to make sure youre incorporating some core training regularly. WU: 10 minutes @ moderate aerobic intensity MS: 1,000 start easy, build to hard (note time) I was able to complete my first 70.3! MS: 1,800 @ moderate aerobic intensity +++ MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Sunday Sprint for signs Start by riding at a good pace (RPE 7). 15min. Run: 50min. 4 x 50 build within each 10 SR easy faster than previous 100s CD: Run 10 minutes @ low aerobic intensity, Friday Swim Base: 2150 Yards core strength, Swim: 60min., Threshold 8 x 25 @ speed intensity, RI=0:20 Run off the bike: 20min. I will email it to you as well. 2 x 400, 2 x 300 Foundation Bike: 1:45 Repeat 3 times adding 2 extra to each exercise on each new repetition. This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. Take approximately 30 seconds rest between. WU: Run 5 minutes @ moderate aerobic intensity Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! 8 x 25 kick, RI=0:15 Most weeks have 4 days of cycling. I am on my second week of this program and am absolutely loving it so far. MS: 300 Buoy only 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Swim the maximum-intensity segment as though it were a race. MS: 3 x (8min. I can definitely make some recommendations for coaches if youd like. If too difficult, you can switch to a zone 2 ride for the entire duration. I followed the plan, did the training and come race day I wasnt nervous. Swim Base: 1400 Yards 8 x 25 kick, RI=0:15 8 x 25 kick, RI=0:15 MS: 12 x (5min. 3min. I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. aero 90-95 rpm, race position) Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Quickly view upcoming workouts in the TrainingPeaks app. 4 x 50 @ speed intensity, RI=0:20 steady aero effort, Run 60min., Threshold Theyre focused on endurance and recovery and work well in the order listed. Run: 50min., Fartlek The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. easy) Try and do at least 4 efforts in the session. 6 x 100 @ VO2max intensity, RI=1:00 easy 1 x 3min. 6min. To start this plan you should be able to: Bike: 3hrs., Endurance Run: 30min., Fartlek above race/3min. race effort aero, 80-90 rpm, Run: 75min., Threshold Heading out the door? #2 & 5 50 easy/ 50 fast CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes Bike: 2:30 Bike Power Intervals: 45 Minutes MS: 6 x (6min. +++ In these cases, its probably best to find a coach that could work 1-1 with you to develop a plan knowing all those details and preferences, and create a customized plan. 15min. MS: 2 x ( easy), Swim: 60min., Aerobic WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity 10 x 50 dive start fast on 30 SR CD: 18 minutes @ moderate aerobic intensity, Wednesday +++ WU: 300 @ low aerobic intensity Ive seen a lot of plans with a Sunday or Monday consistent Off day. easy) MS: Run 25 minutes @ moderate aerobic intensity 4 x 25 build to fast @ :30 strides, easy walk between, Swim: 15min., On-course swim alternating: 5 swim, 5 pull WU: 200 @ low aerobic intensity MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Run: 50min. Warm up at a comfortable pace for 10-20 minutes. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . Swim Threshold + Sprint: 2000 Yards PDF Super Simple Ironman 70 3 Triathlon Training Plan WU: 300 @ low aerobic intensity Repeat 3 times through. 8 x 25 drills, RI=0:10 After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. CD: 10 minutes @ moderate aerobic intensity, Sunday With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! MS: 10 x 30 seconds with 2-minute active recoveries WU: 300 @ low aerobic intensity 6 x 25 @ speed intensity, RI=0:20 3 Buoy and band only fast turnover MS: 1 hour and 55 minutes @ moderate aerobic intensity Phil's Intermediate IRONMAN 70.3 (7-11 hrs/wk) - TrainingPeaks You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. MS: Run 20 minutes @ moderate aerobic intensity MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) 1 x 3min. CD: 10 minutes @ moderate aerobic intensity, Sunday Upload completed workouts from your favorite tracking app or device. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity repeat back down to 30sec. Now, heres your 20 week half ironman training plan just click here or on the photo below to download and print the plan out for your own personal use. MS: Run 20 minutes @ moderate aerobic intensity Tempo Bike: 55 Minutes CD: Run 10 minutes @ low aerobic intensity, Friday 4 x 75 @ VO2max intensity, RI=0:45 Take approximately 30 seconds rest between. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 1,000 @ moderate aerobic intensity Half-Iron Intermediate 20 Weeks | triathlon Training Plan | TrainingPeaks WU: 300 @ low aerobic intensity Focus on keeping same stroke raet/time for all 15 SR 5 x 20sec. You should be able to click on the link and the download comes up in Google Drive. CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes Foundation Bike: 1:15 4min. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. at 115 rpm strong pick ups/1min. easy), Swim: 60min., Race specific 15min. 4min. Run: 30min., easy, Swim: 40min., Recovery WU: 300 @ low aerobic intensity 20-Week Marathon Training Plan: Charts for All Levels - Healthline 5 x 75 @ VO2max intensity, RI=0:45 4 x 50 @ speed intensity, RI=0:20 Similar to the runs, many bike workouts are simply time-based with a particular zone. Adjust as needed. 8 x 25 drills, RI=0:10 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. Run: 20min. easy Calling that a 2 hr ride (RPE 6) leaves out the 35 mph descents and 1,600 ft total altitude (starting at 1,000 ft). MS: 8 x 25 Variable paces w/ 10 SR fast/1min. MS: 1,500 @ moderate aerobic intensity Hey there! +++ MS: 10min. 4min. Bike: 75min. CD: 10 minutes @ moderate aerobic pace, Sunday Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. hard (<95% max)/ 1min. WU: 22 minutes @ moderate aerobic intensity Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. 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. CD: 300 @ low aerobic intensity, Saturday at 110 rpm), Run: 50min., Strength Brick Workout: 2:30 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Saturday WU: 10 minutes @ low aerobic intensity WU: 300 @ low aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity core strength, Swim: 60min., Threshold 1,000 faster than the first one (note change in effort) at 90 rpm IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. 3. 20-Week Half Marathon Training Schedule Swim Fartlek + Sprint MS: 1 hour and 25 minutes @ moderate aerobic intensity 5min. at 120 rpm I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! WU: 300 @ low aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity MS: 16 x 25 sprint 20 SR CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes MS: 10 x 75 fast 15 SR CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes The tempo portion is held in the midsection at zone 3 RPE 7-8. First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes This is great so glad you were able to find this and that it will help you train for a half! tempo/3min. However, when possible try to leave the weekend sessions as-is on the schedule. Thank you for putting this plan together. Swim Threshold + Sprint: 1900 Yards 6 x 25 @ speed intensity, RI=0:20 Bike: 3hrs. There is a race simulation day in week 12 and a race day fitness benchmark in week 16. | Run 4 miles moderate + 2 x 10-second hill sprints. WU: 250 @ low aerobic intensity Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) 100 easy, Brick: Total: 3:15 hours Saturday Great to hear from you. core strength, Bike: 75min., Threshold MS: 3 x 200 @ threshold intensity, RI=0:45 Run: 20min easy, Brick: 1:45 total, Strength Swim Base: 2400 Yards easy Note: Bike and Run workouts are mostly written in duration. 8 x 25 kick, RI=0:15 Just keep that in mind if youre comparing workouts from different plans. hard effort (<95% effort)/ 1min easy), Swim: 60min. CD: 300 @ low aerobic intensity. Can someone please send a copy to me or post it? CD: 300 @ low aerobic intensity, Saturday MS: 3 x (8 x 25 fast free 10 SR WU: 10 minutes @ moderate aerobic intensity Wednesday: Swim 800 yards total. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Run: 20min. The Best Beginner Half Ironman Training Plan Foundation Run: 40 Minutes It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. Record time, heart rate, Bike: 4hrs., Tempo Please see our terms, definitions and sample workouts page for more insight to our plans. The event will typically take you between four and eight hours to complete. CD: Run 10 minutes @ low aerobic intensity, Friday MS: 1,000 @ maximum intensity 3x (30sec. Half Ironnman Training Plans | Evolve Triathlon Coaching Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on MS: 1,800 @ moderate aerobic intensity I was able to cross the finish-line generally feeling good and without injury! 10min. MS: Run 15 minutes @ moderate aerobic intensity MS: 10 x (90sec. Threshold CD: 300 @ low aerobic intensity. Tempo Bike: 1:05 threshold/ 90sec. 15min. CD: 300 @ low aerobic intensity. 50 easy kick Hi Jim! 6 x 50 MAX effort SPRINT 30 SR $112.49 USD for the first year, billed yearly. MS: Run 40 minutes @ moderate aerobic intensity tempo Bike: 60min., Low resistance Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. ), Swim: 60min.,Speed Swim Base: 1700 Yards Welcome to IRONMAN 70.3 Waco, where the heat is hot, the hills are steep, and the competition is fierce! 8 x 25 drills, RI=0:10 Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. Hi Eric! CD: 13 minutes @ moderate aerobic intensity, Wednesday When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. easy) CD: 10 minutes @ moderate aerobic intensity, Wednesday Pull 100, 200, 300, 400 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. 8 x 25 drills, RI=0:10 threshold Quickly view upcoming workouts in the TrainingPeaks app. 2min. 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold 70.3 Triathlon Training Plan: A Time-Efficient Program. core strength, Bike: 75min., Strength CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. From there, the next level is tempo training. Want to transform your triathlon knowledge, training, and performance? WU: 250 @ low aerobic intensity Also if I feel good, may push it. In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly.
