ADVANCED Half Ironman Triathlon Plan. 11 to 14 hours per week. 12 weeks.

IS THIS PLAN FOR YOU?

This plan is ideal for Advanced level age-group triathletes who work Monday to Friday, albeit with some time flexibility. It is designed to get you into peak race shape for your target half Ironman event. To commence this plan I suggest you already have at least 18-months experience of regular triathlon training and racing, plus at least 10 weeks of recent half Ironman training under your belt. Generally there are between nine and eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength and conditioning workout. There are several days per week with two workouts per day. Every fourth week is an active recovery week, with a lower training volume to help your body recover and adapt to the accumulative training load.

WHAT RESULTS CAN YOU EXPECT?

This training plan requires real commitment, especially if you have a full time job. Several athletes who've successfully followed this plan have qualified for the Ironman 70.3 Age Group World Championships or the ITU Middle Distance World Championships.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IM70.3 World Champs slot now! Phil, I just can't thank you enough for all your help!" Farid Shavaksha, August 2015.

HOW IT WORKS

Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. I also use five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.

AUTHOR

This plan is designed by Phil Mosley who has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman 70.3 top ten finisher and an Ironman Certified Coach with 20-years experience. You can email him if you have any questions about your plan.

 

Phil Mosley  Triathlon Plus Logo

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