Phil Mosley has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is a top-10 Ironman 70.3 finisher and Ironman Certified Coach with 20-years experience.
This Half Ironman Training Plan is for Advanced level age-group triathletes. It assumes you're an experienced triathlete, looking to do very well in your age group. It takes 11 to 14 hours per week, plus an active recovery period every fourth week. There is a rest day, three swims, three cycles and three to four runs every week.
You are welcome to email the author if you have questions about your training plan.
All swim workouts are between 2100 and 3000y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included in the last 4 weeks.
The bike workouts are between 50mins and 4 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.
The run workouts are 40mins to 2 hours in duration. There are speed workouts, threshold workouts, steady runs and runs off-the-bike. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. In the second half of the training plan, there are several "brick" workouts, which involve cycling then running.
There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness.
STRENGTH & CONDITIONING
There is one simple strength and conditioning workout per week, which can be done at home or in a gym.
Full instructions, training phases and training zones are included.
Check out my 'Serious Triathlete' blog for ongoing advice. You can sign up to receive it by email. http://www.myprocoach.net/blog
"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my Ironman 70.3 World Champ slot now! Phil, I just can't thank you enough for all your help, this would have been impossible without you!" - Farid Shavaksha, August 2015-