MS: Run 30 minutes @ threshold intensity 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). MS: 32 minutes @ threshold intensity RELATED:Data Dive: The Fastest and Slowest Ironman and 70.3 Courses, However, flat and fast neednt be your only consideration for choosing the best 70.3 race for you. Swim Base: 2600 Yards 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). 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. CD: 31 minutes @ moderate aerobic intensity, Wednesday Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? WU: 250 @ low aerobic intensity Preferably at the race destination. 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). 12 mins in upper Z3 + 2 mins recovery in Z1. Save your legs for next week. MS: Run 1 hour and 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Saturday uch as, during the off-season, or anytime youre taking a break from racing. WU: Run 10 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:20 If you cant find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. The One Subscription to Fuel All Your Adventures. 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). CD: 300 @ low aerobic intensity, Long Run: 2:50 In other words, 45 minutes becomes an hour, 30 minutes becomes 40 minutes, 3 miles becomes 4 miles, etc. What does a typical 70.3 nutrition plan look like? If youre not quite there yet, choose a training plan that will allow you more time to build your fitness and endurance. 8 x 100 @ VO2max intensity, RI=0:45 WU: 10 minutes @ moderate aerobic intensity Also,if any payments happen to come out before we cancel your subscription, well simply refund them. Create a personalized feed and bookmark your favorites. 6 x 200 @ threshold intensity, RI=0:30 No matter what you call itmiddle distance, long course, half-iron, 70.3 or half Ironmanfinishing a 70.3-mile triathlon is one impressive feat. CD: 350 @ low aerobic intensity, Saturday MS: 1 hour and 10 minutes @ high aerobic intensity MS: 1 hour and 55 minutes @ moderate aerobic intensity Wednesday WU: 350 @ low aerobic intensity In fact, many athletes opt to follow a free half-iron training plan, which provides a schedule of daily workouts leading up to the race. 10 x 25 kick, RI=0:15 If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Would you like your friends and family there to cheer you on, or would you rather fly solo? MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. . But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. 10 x 25 kick, RI=0:15 Our Plan. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: Bike 1 hour @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Thursday KICK Kick with a float held out in front. We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. The peaks phase of training begins today. Swim Base: 3100 Yards WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity Note: Bike and Run workouts are mostly written in duration. MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity. 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 350 @ low aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins but not all on the same day. Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity Are you someone who thrives in the heat and humidity? 10 x 50 @ speed intensity, RI=0:20 A minimum level of fitness in each discipline is necessary to successfully begin this plan. running strides) to gain efficiency and prepare your body to handle the high-intensity workouts of the build phase. Triathlon distances: your complete guide Three-phase training plan 10 x 25 kick, RI=0:15 Swim Base: 1600 Yards Foundation Run: 40 Minutes WU: 10 minutes @ moderate aerobic intensity CD: 20 minutes @ moderate aerobic intensity, Wednesday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday SWIM | Novice IRONMAN 24 week Training Plan Swim - Only 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 MS: Run 20 minutes @ moderate aerobic intensity MS: 38 minutes @ threshold intensity Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). Our annual prices are going up by $4 per month, or $48 per year. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. MS: 2,800 @ moderate aerobic intensity Wednesday After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Thursday Thursday 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. PULL Freestyle with a pull-buoy between your thighs. The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). CD: Run 10 minutes @ moderate aerobic intensity, Friday Running Hill Repeats: 50 Minutes MS: Run 30 minutes @ moderate aerobic intensity, Sunday Easy/steady Z2 ride today. WU: 10 minutes @ moderate aerobic intensity MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) 10 x 25 drills, RI=0:10 MS: Run 25 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity Brick Workout: 2 Hours As the name implies, a half-iron is half the distance of the full, or 70.3 miles. MS: Run 2 hours and 10 minutes @ moderate aerobic intensity MS: 3,200 @ moderate aerobic intensity You can ride outdoors, or on an indoor trainer. CD: 250 @ low aerobic intensity, Long Run: 2 Hours . 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. CD: 250 @ low aerobic intensity, Tuesday As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. WU: 37 minutes @ moderate aerobic intensity We cant thank everyone enoughfor all your support! MS: Run 24 minutes @ threshold intensity MS: 50 minutes @ high aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 drills, RI=0:10 Swim 1.2 miles To get this plan plus the 8-week version, please. Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. MS: Run 1 hour @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). WU: 350 @ low aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. The objective of this training plan is to provide the NOVICE AGE GROUP triathlete with a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). Waiting too long to fuel and hydrate increases the chance of dehydration which increases gastrointestinal problems (cramping, vomiting, diarrhea). MS: 5 hours and 25 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Friday 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Swim Base: 2900 Yards WU: 300 @ low aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. 3 x 200 @ threshold intensity, RI=0:20 MS: 3,200 @ maximum intensity Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). We include these workouts in our training plans too, in the lead up to race day. After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. CD: 350 @ low aerobic intensity, Sunday If you follow our training plans, we do all the thinking for you. Swim Fartlek + Sprint: 1800 Yards MS: 40 minutes @ moderate aerobic intensity MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. Click on New Document and choose the file importing option: add 20 week half ironman training plan pdf from your device, the cloud, or a protected link. Swim Fartlek + Sprint: 2700 Yards WU: Run 10 minutes @ moderate aerobic intensity Designed for the MASTERS (40+ years old) triathlete who has completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race. Olympic-Distance Triathlon MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Our Plan. A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 But a coach is not required in order to successfully train for a 70.3. Can I Do An IRONMAN On Six Months Of Training? WU: 10 minutes @ moderate aerobic intensity MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. Many half-iron training plans talk about how much youll need to train, but they dont typically talk about how much youll need to eat. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. We also include video swim drills, to help improve different aspects of your stroke. CD: Run 10 km. Do most of your running at chatting pace, even if it means you must include some walking. Click here to browse our 8 to 48-week training plans (with email support). Think of the event like one long race, rather than three separate events. 9 x 50 @ speed intensity, RI=0:20 MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) The average 70.3 finishing time for age-group triathletes is 5:51 for men and 6:18 for women. MS: Run 20 minutes @ moderate aerobic intensity, Friday 15 mins in upper Z3 + 2 mins recovery in Z1. WU: 350 @ low aerobic intensity This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. Whether you choose to race a small local half-iron event or travel to an exotic destination for an Ironman 70.3, the feeling of crossing the finish line will make all your hard work worth it. MS: 2 hours and 55 minutes @ moderate aerobic intensity Most of your training can be done at chatting pace, but its also good to include some harder efforts. More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). CD: 350 @ low aerobic intensity. 5 x 200 @ threshold intensity, RI=0:45 10 x 25 kick, RI=0:15 Brick Workout: 3:25 CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 CD: 10 minutes @ moderate aerobic intensity, Sunday 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity This is not your ordinary triathlon; it's a test of endurance, strength, and . To get through a long race like a half-iron, youre going to need a lot of gear. Brick Workout: 4:30 CD: Run 10 minutes @ low aerobic intensity, Thursday Thursday This week is a recovery week. However, that doesnt mean the distance is for everyone. Bike 56 miles Triathletes Complete Guide on How to Train for an Ironman, A 20-Week Training Plan for Your First 70.3 Triathlon, Triathlon Training Plan: Your First Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits.