100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. 10 x 25 drills, RI=0:10 Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! The conditioning priorities in this phase are developing aerobic capacity and building endurance. The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. 10 x 25 drills, RI=0:10 One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Hydration around the clocknot just during workoutsisabsolutely essentialas well. Strength & Conditioning guide, coach's tips and more! MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Swim Base: 2900 Yards MS: 3 hours and 40 minutes @ moderate aerobic intensity Half-Ironman Triathlon Swim Fartlek + Sprint: 1200 Yards Our Plan. Also include race simulation brick sessions - that include a swim, bike and run. 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). MS: 4 hours and 25 minutes @ moderate aerobic intensity MS: Run 45 minutes @ threshold intensity, Friday WU: 350 @ low aerobic intensity CD: 31 minutes @ moderate aerobic intensity, Wednesday While racing, they can help you with pacing and properly doling out your effort. Swim Base: 2900 Yards 10 x 25 kick, RI=0:15 Masters (40+) IRONMAN 70.3 Training Plan (24 Weeks, Sunday Race Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). Check out Triathletescomprehensive, illustrated guide to buying tri gear. Brick Workout: 2 Hours MS: 40 minutes @ moderate aerobic intensity MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) The longer plans start easier and progress more gradually. Beginner Half Ironman Training Plan (20 Weeks) 5 x 200 @ threshold intensity, RI=0:30 3 x 200 @ threshold intensity, RI=0:20 There are no secrets in these workouts, just consistent work and a few changeups to keep the training fresh and interesting. RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 Steady State Bike: 1:30 He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). 8 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Sunday 20 mins in upper Z3 + 2 mins recovery in Z1. When racing a half-iron triathlon, anti-chafe lube is essential. CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 10 x 25 drills, RI=0:10 Brick Workout: 1:45 As the name implies, a half-iron is half the distance of the full, or 70.3 miles. This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. A half Ironman is a big step-up from the standard Tri. Success! MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). 10 x 25 drills, RI=0:10 6 x 200 @ threshold intensity, RI=0:30 10 x 25 kick, RI=0:15 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 However, that doesnt mean the distance is for everyone. 10 x 25 drills, RI=0:10 Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. CD: Run 3 miles, Tuesday CD: 300 @ low aerobic intensity, Long Run: 2:50 8 x 25 @ speed intensity, RI=0:20 There is usually one workout per day (sometimes two), with one day off each week. Download The Free Printable PDF Plans Here! So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). 8 x 25 drills, RI=0:10 CD: 20 minutes @ moderate aerobic intensity, Wednesday MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 Recovery Run: 25 Minutes 8 x 50 @ speed intensity, RI=0:20 Swim Fartlek + Sprint: 2575 Yards 5 x 50 @ speed intensity, RI=0:20 Either way, you need shoes that will withstand the rigors of half-iron training miles. Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. For Black Friday, we are also giving a bonus $20 off any new annual subscription! 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 RELATED:Our Complete Guide to Triathlon Swimming. Well-structured half Ironman training plans will factor in periodization, which is the term given to the many phases of training in any given year. WU: 10 minutes @ moderate aerobic intensity This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 Swim Fartlek + Sprint: 2900 Yards CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 Thursday WU: 10 minutes @ moderate aerobic intensity Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. 10 x 25 kick, RI=0:15 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). Average weekly training hours are 10:13 with the biggest week at 13:42 hours. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 mins in upper Z3 + 2 mins recovery in Z1. Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. MS: Run 35 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). Brick Workout: 2 Hours CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes MS: Run 50 minutes @ moderate aerobic intensity, Sunday Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. CD: Run 5 minutes @ moderate aerobic intensity, Thursday Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. Your training will steadily taper down to ensure youre rested and ready to perform your best on race day. PDF NOVICE ATHLETE 24-Week Half Distance Triathlon Training Plan Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). WU: 350 @ low aerobic intensity Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00 Monday Foundation Bike: 1:30 MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. Remember, these distances are programmed for a half Ironman distance of 70.3 miles, which consists of a 1.2-mile swim . WU: Run 10 minutes @ moderate aerobic intensity If you use heart rate, you can use our simple heart rate training zone calculator. Free Beginner Half Ironman Training Plan WU: Run 10 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:20 MS: 1 hour and 10 minutes @ moderate aerobic intensity Running Hill Repeats: 50 Minutes IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. 5 x (5 mins in Z4 + 2 min recoveries in Z2). This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season. The key workouts are base and fartlek swim intervals and foundation and long rides and runs. WU: Bike 1 hour @ moderate aerobic intensity Swim Base: 2300 Yards Triathlon distances: your complete guide Three-phase training plan Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Swim Fartlek + Sprint: 1800 Yards Zone 5 Feels like V. That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro .