This 13-Week training plan is for experienced triathletes looking to comfortably complete their first half-ironman distance event (1.2 miles of swimming, 56 miles of cycling and 13.1 miles of running.) This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races.
You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is about 75-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:00 (please see the Plan Preview) and the biggest week of training, Week 11, is 10:30. The long run builds to 2:00 and the long ride builds to 4:00.
The major differences between this plan and the 13-Week Intermediate plan are training volume, the volume of training above Zone 2 and the format of long training days. (In this plan the long run is on Saturday and the long ride is Sunday. In the intermediate plan the long run is Sunday and the long ride is Saturday.) Of course there is also one more week of training with this plan.
Plan is available in the book “Training Plans for Multisport Athletes”