15min. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 9 minutes @ low aerobic intensity, Thursday MS: 6min. 8 x 25 drills, RI=0:10 MS: 10 x 75 fast 15 SR 4 x 25 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Friday core strength, Bike: 80min., Threshold Wednesday: Swim 800 yards total. Run: 30min. Was able to get out there and have fun. MS: 3 x ( at race effort/ 2min. I do have a couple of questions regarding how youre supposed to go about some of these workouts. MS: 1,800 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 8 x 25 drills, RI=0:10 fast MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1,650 @ maximum intensity MS:2 x ( I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! Can someone please send a copy to me or post it? Want to transform your triathlon knowledge, training, and performance? Get feedback, stay on top of your training and perform at your best. The 20 Week Half Ironman Training Plan To Complete Your First Race MS: 15 x 200 pull (band/buoy/paddles) 15 SR MS: 6 x (5min. build 72 to 95 rpm easy /3min. 5min. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . Run: 20min easy, Brick: 1:45 total, Strength CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes 4 x 50 @ speed intensity, RI=0:20 +++ MS: 24 minutes @ threshold intensity build to race effort/3min. Beginner Half Ironman Training Plan (20 Weeks) Bike: 3hrs. WU: 21 minutes @ moderate aerobic intensity Hope that helps! Quickly view upcoming workouts in the TrainingPeaks app. tempo/ 2min. Swim Base: 1400 Yards You can gauge measurements off of power/ feel / or heart rate. WU: Run 10 minutes @ low aerobic intensity It is not meant for advanced athletes looking to PR. This is done in two ways: 1. Swim Fartlek + Sprint: 1750yards +++ CD: 10 minutes @ moderate aerobic intensity, Sunday 4 Swim as every 6th lap over kick 4 x 100 @ VO2max intensity, RI=1:00 easy jog, Swim: 45min, Swim test easy +++ 400 pull CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes Run: 50min., Speed 8 x 25 drills, RI=0:10 CD: 13 minutes @ moderate aerobic intensity, Wednesday MS: 40 minutes @ moderate aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity MS: 16 x 25 sprint 20 SR 8 x 25 @ speed intensity, RI=0:20 CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes easy, Swim: 60min. MS: 1500 pull (paddles/bouy/band) at threshold 10K effort/90sec. There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Training hours per week will range from 6-11 hours. Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! +++ Swim Base: 2150 Yards 20 Week Half Ironman Training Plan for Beginners; Let's get started! MS: 3 x 300 @ threshold intensity, RI=1:00 WU: 10 minutes @ recovery intensity MS: 3 x 200 @ threshold intensity, RI=0:45 Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: Run 10 minutes @ moderate aerobic intensity Half Ironman Triathlon Training Plan - 20 Week Swim Threshold + Sprint: 2100 Yards tempo WU: Run 10 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Heading out the door? Intermediate IRONMAN 70.3 (20 Weeks, by Heart Rate & Pace) 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity Foundation Bike: 1 Hour pace 10 SR 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. 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 50 easy kick 200 buoy CD: Run 10 km, Tuesday Foundation Run: 40 minutes You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 easy, Swim: 80min., Endurance Bike: 3hrs., Endurance 4min. This preparation plan covers 20 weeks. SE/2min. MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 1min. WU: 10 minutes @ low aerobic intensity at 10K effort/2min. CD: 300 @ low aerobic intensity. 30 min. Long Bike: 2:45 Swim Base: 1825 Yards Life can sometimes get in the way and I believe in removing stresses caused by missing a session (guilt stress can add fatigue; we dont want that). Cycling intervals are Heart Rate guided. MS: Run 25 minutes @ moderate aerobic intensity Ideally, you will have either previously taken part in sprint or Olympic distance races or you have never done a triathlon but have a very solid background of swim, bike, and/or run. CD: 10 minutes @ low aerobic intensity, Friday WU: 300 @ low aerobic intensity This is the high end of endurance, normally just below or around threshold. First mile race simulation Transition Run pace. Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). 1500 TT (record time) 4 x 25 kick, RI=0:15 MS: 55 minutes @ moderate aerobic pace Intermediate Half-Marathon Training Schedule - Verywell Fit Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific CD: 300 @ low aerobic intensity, Run Lactate Intervals CD: Run 10 minutes @ moderate aerobic intensity 1. 1 x 100 race pace 15min. MS: 3 x 12min, aero 80-91 rpm/3min. +++ 15min. You should break up your swim workouts into smaller chunks with regular rest periods. Im curious, how come the Rest days seem to be randomly distributed throughout the week? Swim Base: 2100 Yards easy), Brick: Total: 4hrs., Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity race effort aero, 80-90 rpm, Run: 75min., Threshold Run: 30min. Bike: 90min., Tempo Swim Threshold + Sprint: 2100 Yards Run off the bike: 30min. 2 x (30sec. Note: This plan was based upon a 20-week training schedule. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity The Best Beginner Half Ironman Training Plan 7min. WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity Saturday PDF Super Simple Ironman 70 3 Triathlon Training Plan 4 x 75 @ VO2max intensity, RI=0:45 This will allow you to set your heart rate zones for the rest of the plan. Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. 3 x 100 moderate Swim Base: 2300 Yards aero hard 80-100 rpm CD: 16 minutes @ moderate aerobic intensity, Wednesday You should also have the following base for each discipline: This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. 20-Week Half Marathon Training Schedule . Hey there! Run: 30min., Fartlek Thank you so much for this! 8 x 25 drills, RI=0:10 Recovery Bike: 20 Minutes Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run . core strength, Bike: 75min., Strength 6 x 50 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 +++ WU: 10 minutes @ low aerobic intensity Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.All workouts have a PDF of the workout attached to save or print. Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes CD: 300 @ low aerobic intensity, Thursday 5 x 600 as 1 swim/1 pull steady 15 SR In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? 8 x 25 kick, RI=0:15 uphill reps Bike 1:15 Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Wednesday There are benchmark workouts in weeks 5 and 13 to update your training zones. 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: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Swim Threshold + Sprint: 1900 Yards 8 x 25 drills, RI=0:10 4min. easy) +++ January 28, 2020 by Chrissy Carroll 26 Comments. race effort/90sec. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. 4 x 75 @ VO2max intensity, RI=0:45 MS: 7 x 90sec. Saturday Thanks for the informative and useful plan. CD: Run 10 minutes @ moderate aerobic intensity, Saturday 1min easy) Program for athletes with average ability in cycling, swimming and running. Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. easy 1 x 3min. Pedalingfocus Do not worry about intensity effort, but instead focus on smooth technique. WU: 300 @ low aerobic intensity easy, 10min. WU: 300 @ low aerobic intensity MS: 4 x 12min. 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. Super Simple Ironman 70 3 Triathlon Training Plan . MS: Run 15 minutes @ moderate aerobic intensity Certain work computers may block these types of links though. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run.