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. You are welcome to email the author if you have questions about your training plan.
This Half Ironman Training Plan is for Intermediate level age-group triathletes. It assumes you have done at least one half Ironman before and you're looking to become more competitive in your age group. With just 4 weeks to go, the main aim of this plan is to build confidence, race-skill and fitness. It takes 9 to 11 hours 15 minutes per week. There is a rest day each week and a taper in the fourth week. Generally there are three swims, three cycles and three to four runs every week.
This training plan includes a free triathlon training guide book: "The Serious Triathletes' eBook".
Workouts are between 2000 and 3000y/m. Detailed session descriptions are provided and technique drills are provided. Open water swim workouts are included.
Workouts are between 1 and 3 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.
Workouts are 40 mins to 1 hr 50 in duration. 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. 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-