This 6 week training block is designed for an athlete who is coming off an off-season where they've been moderaely active. The plan will ramp the athlete's fitness to where they are ready for the rigors of base training. This plan & the other 10 hours / week plans are designed for a busy athlete who doesn't have time for "junk miles."
This is a 6 week base training plan geared for an athlete looking to race HIM or IM strongly on a limited amount of time.
In this phase we build up the volume to it's 10 hour peak as well as begin to introduce more higher intensity work to boost your lactate threshold. Unless you are already fit starting this program I suggest you start with the TriForce 10 hours per week Preparation & Conditioning program.
The Basic Week:
M. hard bike intervals + t run
T. long run
W. 2 hours of endurance focused bike intervals + t run
R. long swim
F. weakness day
S. long bike + t run
S. threshold swim
This is a challenging 10 hours per week Half Ironman Specific Preparation & Taper. It contains a mix of threshold, race pace & endurance work to get you ready for a fast HIM race. You need to have a solid base of training to before starting this plan. This plan is geared toward athletes looking to race faster as opposed to those who are mostly looking to complete the distance.
