WU: 10 minutes @ moderate aerobic intensity Foundation Bike: 30 Minutes Foundation Run: 45 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ moderate aerobic intensity, Friday Swim Fartlek + Sprint: 2900 Yards MS: 1,200 @ moderate aerobic intensity MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 WU: Bike 1 hour @ moderate aerobic intensity Supersapiens is the. MS: Run 45 minutes @ moderate aerobic intensity MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery It doesnt have to be every swim you do but aim for at least two open water swims before you race in open water. Swim Base: 2000 Yards MS: Run 1 hour and 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity (In 2022, St. George will host the Ironman world championship races for both the fullandhalf-Irondistances.). MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards You will also do a small amount of high-intensity work (e.g. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. CD: 350 @ low aerobic intensity. MS: 2 hours and 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). One of the biggest challenges of training for a half-iron triathlon is fitting in training alongside work, family, and social commitments. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity However, that doesnt mean the distance is for everyone. Thursday 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). 10 x 25 kick, RI=0:15 Foundation Run: 20 Minutes CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 It might come as no surprise to see that most of these courses are fairly flat, which is certainly what attracts newcomers. 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 kick, RI=0:15 CD: 250 @ low aerobic intensity, Tuesday 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). MS: Run 30 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:55 10 x 25 drills, RI=0:10 Be sure to sip on water and/or an electrolyte beverage throughout the day. Looking to race a half-Ironman distance in the next six months? CD: Run 10 minutes @ low aerobic intensity, Thursday WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity The Best Beginner Half Ironman Training Plan 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. MS: Run 22 minutes @ threshold intensity MS: Run 20 minutes @ moderate aerobic intensity, Friday 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity Zone 3 Feels like Mod. CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity MS: Run 32 minutes @ threshold intensity MS: Run 15 minutes @ moderate aerobic intensity You can start our Off-Season (Fitness Maintenance) plans anytime you like. WU: Run 10 minutes @ low aerobic intensity Foundation Run: 35 Minutes (Spoiler alert: Its more than you think!) MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 Swim Base: 1900 Yards 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. Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). 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. 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 MS: 2 hours and 40 minutes @ moderate aerobic intensity Brick Workout: 1:35 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). Do most of your running at chatting pace, even if it means you must include some walking. 10 x 25 kick, RI=0:15 As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. Foundation Run: 45 Minutes WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: Run 10 km. Wednesday Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. MS: 3,500 @ moderate aerobic intensity Brick Workout: 2:15 Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. MS: Run 35 minutes @ low aerobic intensity, Sunday 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 2900 Yards 3 x 200 @ threshold intensity, RI=0:45 Average weekly training hours are 7:00 with the biggest week at 9:19 hours. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. CD: 300 @ low aerobic intensity, Long Run: 1:10 CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 2 x 200 @ threshold intensity, RI=0:45 Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). Swim Base: 3400 Yards Swim Base: 40 Minutes The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2). Swim Base: 2450 Yards 6 x 200 @ threshold intensity, RI=0:30 WU: 350 @ 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. CD: Run 10 minutes @ moderate aerobic intensity 8 x 100 @ VO2max intensity, RI=0:45 MS: 5 x 200 @ threshold intensity, RI=0:45 Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. WU: 350 @ low aerobic intensity This is an area where preparation becomes even more important! 10 x 25 kick, RI=0:15 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest). CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 5 x 200 @ threshold intensity, RI=0:20 Also include race simulation brick sessions - that include a swim, bike and run. 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. Foundation Run: 45 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity MS: 32 minutes @ threshold intensity MS: 7 x 75 @ VO2max intensity, RI=0:45 If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 kick, RI=0:15 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). WU: 350 @ low aerobic intensity Plan Overview The training plan breaks down the 24-week training schedule into the following periods: MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity WU: 350 @ low aerobic intensity For some, it can be a challenge to find an hour during the work day for a swim or three hours for a long ride on the weekend. Swim Base: 2900 Yards Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. 10 x 25 drills, RI=0:10 A steady run, mainly in Z1-Z2. CD: 350 @ low aerobic intensity, Long Bike: 4:45 MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday CD: 250 @ low aerobic intensity, Tuesday This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. MS: Bike 12 miles MS: Run 30 minutes @ threshold intensity, Friday WU: 350 @ low aerobic intensity 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 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! 18 mins in upper Z3 + 2 mins recovery in Z1. But a coach is not required in order to successfully train for a 70.3. 10 x 25 kick, RI=0:15 Unless you live in a place with year-round good weather, an indoor bike trainer is an essential way to get in quality workouts when the weather is bad or the conditions are unsafe for riding outside. WU: 10 minutes @ moderate aerobic intensity For Black Friday, we are also giving a bonus $20 off any new annual subscription! Run Lactate Intervals: 44 Minutes Swim Base: 1850 Yards WU: 350 @ low aerobic intensity Create a personalized feed and bookmark your favorites. Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00 Monday This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. MS: 2,800 @ moderate aerobic intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 MS: 1 hour and 25 minutes @ high aerobic intensity With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? MS: 1 hour and 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 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. Brick Workout: 2:30 MS: 55 minutes @ high aerobic intensity That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. MS: Run 25 minutes @ moderate aerobic intensity If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. 10 x 25 drills, RI=0:10 Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. Just to check your bike is working ok and to get a feel for the route. MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Swim Base: 2600 Yards MS: Run 2 hours and 30 minutes @ moderate aerobic intensity Recovery Run: 35 Minutes MS: 2,400 @ moderate aerobic intensity MS: 55 minutes @ moderate aerobic pace WU: Run 5 minutes @ moderate aerobic intensity Tempo Run: 52 Minutes The longer plans start easier and progress more gradually. MS: 1 hour and 55 minutes @ moderate aerobic intensity 13 mins in upper Z3 + 2 mins recovery in Z1. However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach John Newsom recommends using the following general guidelines: RELATED: How to Set Triathlon Training Zones. This has a bearing on the difficulty level you choose. This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior CD: 10 minutes @ moderate aerobic intensity, Sunday Check out Triathletescomprehensive, illustrated guide to buying tri gear. You should also start working in some brick sessions here (swim to bike and/or bike to run). Usually the winter months, this time is spent doing mostly aerobic endurance training to help develop a fitness base. Steady State Bike: 1:30 10 x 50 @ speed intensity, RI=0:20 Thursday MS: 1,650 @ maximim intensity An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. 8 x 100 @ VO2max intensity, RI=1:00 WU: Bike 1 hour @ moderate aerobic intensity Foundation Bike: 1:15 MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Are you someone who thrives in the heat and humidity? Also,if any payments happen to come out before we cancel your subscription, well simply refund them. Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. An Iron-distance triathlon, also known asa full Ironman, is 140.6 miles in lengththis was the length of the original Ironman Hawaii, first held in 1978. For the best outcome, input the date for your A target race and the tool will default to a plan that will fill that gap nicely. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: Run 5 minutes @ moderate aerobic intensity Fartlek Run: 45 Minutes (They don't have to be long ones.) RELATED:Our Complete Guide to Triathlon Swimming. Brick Workout: 1:30 CD: 350 @ low aerobic intensity, Long Run: 1:40 MS: Run 20 minutes @ moderate aerobic intensity CD: 37 minutes @ moderate aerobic intensity, Wednesday SWIM | Novice IRONMAN 70.3 20 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session L= add this time to current or additional session based on athlete's limiter Microcycle 1 _GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS %VOLUME Session 1 OFF RU- 00:40 [3] * SW . 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). 12 mins in upper Z3 + 2 mins recovery in Z1. What does a solid foundation look like? Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. MS: Run 20 minutes @ moderate aerobic intensity, Sunday The sooner you start, the more time you have to build up your fitness gradually. Heading out the door? 100 FS Breathe every 5 in Z2 + 20 secs rest. WU: 350 @ low aerobic intensity WU: 300 @ low aerobic intensity Brick Workout: 4:30 CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:15 MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) WU: Run 10 minutes @ moderate aerobic intensity RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . WU: Bike 2 hours @ moderate aerobic intensity People who use training plans have been shown to be twice as likely to succeed in reaching their goals. And replace todays run with Fridays workouts. MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 10 x 25 kick, RI=0:15 Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. MS: 3 hours and 25 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 3100 Yards In other words, 45 minutes becomes an hour, 30 minutes becomes 40 minutes, 3 miles becomes 4 miles, etc. 10 x 25 kick, RI=0:15 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Click on each category below for Triathletes handpicked gear roundups and buyers guides for our editors best recommendations: Youll need a wetsuit not only for warmth, but for increased buoyancy, which leads to speed. Our Plan. 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). Foundation Bike: 1:15 MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 Swim Base: 3100 Yards 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 This week is a recovery week. MS: 1,500 @ moderate aerobic intensity 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. 10 x 25 kick, RI=0:15 6 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 You should be able to chat at this intensity. MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). WU: 300 @ low aerobic intensity 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). The first 8 weeks of this training plan constitute the base phase of training. WU: 350 @ low aerobic intensity They will gradually build your endurance. Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. The Ultimate Ironman Training Plan. Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Swim 1.5 km WU: Run 10 minutes @ moderate aerobic intensity 12-Week Half Ironman Triathlon Training Plan. Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. CD: 350 @ low aerobic intensity, Long Bike: 3:45 MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards 4 x (4 mins in low Z4 + 60 secs recoveries in Z1). 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 Swim Fartlek + Sprint: 1200 Yards Triathlon distances: your complete guide Three-phase training plan Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. 4 x 50 @ speed intensity, RI=0:20 15 mins in upper Z3 + 2 mins recovery in Z1. Run Lactate Intervals: 36 Minutes Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! 2 x (3 mins in low Z5 + 2 min recoveries in Z1).
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