This plan is based on my Advanced and Elite Base templates. I have trimmed the workout duration so that your weekday sessions are more achievable for a working athlete, or a time-flexible athlete that is starting out.

At an average training load of 10 hours per week, this plan remains challenging and the key workouts will materially improve your fitness by the end of the block. Then, as the weather improves, you can repeat a base block with greater cycling focus (likely the most effective approach), or try a specific preparation block for an A-Priority race.

The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.

If you are dealing with a severe winter then consider substituting running, or duathlon, events in plance of the scheduled triathlons. Also, if you have access to Nordic skiing then you can substitute it for some of the cycling workouts. As well, I support the use of snowshoeing for general conditioning on the weekend.

I have capped weekday sessions at no more than 1:15, generally, I try to keep the weekday sessions around an hour. On the weekend, your long endurance day is capped at no more than three hours of total training. The plan is achieveable for the motivated triathlete that is training indoors for most of their Base Preps.

The swimming program is focused on distance freestyle improvement with workout distance capped around 3000 meters (3300 yards). It is challenging and you will notice a material improvement in your swim performance by the end of the cycle.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 12 hours per week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 30 miles / 50 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

This plan has been modified so the weekday training is held to no more than 90 minutes per day. The weekends have training on both days and there are a few overload weekends with long rides on both days.

This plan assumes that you have completed one of my Base modules and have established your endurance.

While the average training load is 11 hours per week, this plan is challenging because the key workouts are very specific to your needs as a Half Ironman athlete. Where appropriate, I have explained how experienced athletes can beef up the plan a bit.

Strength training is not emphasized but I have placed one strength session per week into the plan.

There is an important Half Ironman simulation workout that falls six weeks out from your goal race. You can substitute a B-, or C-, priority event for this race. An Olympic Distance race would be the most appropriate choice. If you are new to Half Ironman racing then, I believe, you will get the most benefit from following my race simulation workout that weekend.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3000 meters (3300 yards). Where appropriate, I have explained how to dial the program up, or down.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 13 hours per week.

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 40 miles / 65 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

This plan assumes that you have completed one of my Base modules and have established your endurance.

While the average training load is 11 hours per week, this plan is challenging because the key workouts are very specific to your needs as a Half Ironman athlete. Where appropriate, I have explained how experienced athletes can beef up the plan a bit.

Strength training is not emphasized but I have placed one strength session per week into the plan. This session falls on Monday in the first 6 weeks of the plan and Wednesday in the second 6 weeks of the plan. Within my own training I would use two session per week until the until the final two weeks of the plan. If you want to place a second strength session then the combo that fits best is Monday/Friday (first 6 weeks) and Wednesday/Sunday (next 4 weeks)

There is an important Half Ironman simulation workout that falls six weeks out from your goal race. You can substitute a B-, or C-, priority event for this race. An Olympic Distance race would be the most appropriate choice. If you are new to Half Ironman racing then, I believe, you will get the most benefit from following my race simulation workout that weekend.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3000 meters (3300 yards). Where appropriate, I have explained how to dial the program up, or down.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 13 hours per week.

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 40 miles / 65 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

This plan assumes that you have completed one of my Base modules and have established your endurance.

The best way to incorporate this plan into your seaon is to complete one of my 15 week base modules that ends with a Half Ironman race. Then... take 2-3 weeks of lighter training to recover from the race and prepare for the Specific Preparation block.

If you are racing a late season Ironman event then I recommend you phase your year as either: Base/Base/IM Specific Prep; or Base/Half IM Specific Prep/IM Specific Prep. Drop me a line if you want my advice on how best to play it.

Remember that Ironman is a LONG day for everyone. You will see that the key workouts of this block are designed to build your endurance and help teach you what it takes to run well and finish strong.

The core load varies between 11 and 14 hours per week. Rather than dropping weekly volume way down in recovery weeks, I have built in mini-recovery-blocks of 3-5 days duration.

Strength training is not emphasized but I have placed one strength session per week into the plan. This session falls on Wednesday. Within my own training I would use two session per week until the until the final two weeks of the plan. If you want to place a second strength session then the combo that fits best is Wednesday/Sunday.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3200 meters (3500 yards). Where appropriate, I have explained how to dial the program up, or down.

I hope you enjoy,

gordo

The plan is based on my own training as well as a plan that I built for an experienced athlete with goals of qualifying for Clearwater and Kona.

The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.

If you are dealing with a severe winter then consider substituting running, or duathlon, events in plance of the scheduled triathlons. Also, if you have access to Nordic skiing then you can substitute it for some of the cycling workouts. As well, I support the use of snowshoeing for general conditioning on the weekend.

I have capped all sessions at not more than 1:45 total duration so the plan is achieveable for the motivated triathlete that is training indoors for most of their Base Preps.

The swimming program is what I use in my own training. It is challenging and you will notice a material improvement in your swim performance by the end of the cycle.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 11 to 16 hours per week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 4,400 yards / 4,000 meters

Bike - up to 30 miles / 50 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

Based on my return to structured training in 2009, this plan has been created for the serious triathlete looking to build their foundation prior to starting their Specific Preparation Block.

The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 13 to 18 hours per week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 4,400 yards / 4,000 meters

Bike - up to 60 miles / 100 kilometers

Run - up to 13 miles / 21 kilometers

I hope you enjoy,

gordo

The plan is based on my own training as well as a plan that I built for an experienced athlete with goals of qualifying for Clearwater and Kona.

The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.

If you are dealing with a severe winter then consider substituting running, or duathlon, events in plance of the scheduled triathlons. Also, if you have access to Nordic skiing then you can substitute it for some of the cycling workouts. As well, I support the use of snowshoeing for general conditioning on the weekend.

I have capped all sessions at not more than 1:45 total duration so the plan is achieveable for the motivated triathlete that is training indoors for most of their Base Preps.

The swimming program is what I use in my own training. It is challenging and you will notice a material improvement in your swim performance by the end of the cycle.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 11 to 16 hours per week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 4,400 yards / 4,000 meters

Bike - up to 30 miles / 50 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

This plan is appropriate for a wide range of athletes. It can be used by a new triathlete to build base, or for an experienced athlete to maintain between seasons.

At an average training load of 8 hours per week, this plan will let you maintain fitness at a time of year (winter cold, summer heat) where you want to reduce the overall volume. Then, as the weather improves, you can repeat a base block with greater cycling focus (likely the most effective approach), or try a specific preparation block for an A-Priority race.

The plan consists of 12 weeks of general preparation with frequent benchmarking within your aerobic zones. I have also built in higher frequency swim and run weeks. So there are single sport focus weeks enabling you to get the most out of your eight hour allocation. By the end of the block, you will have a very clear idea of your aerobic performance/fitness across all three sports.

Generally, I try to keep the weekday sessions around an hour. On the weekend, your long endurance day is capped at no more than three hours of total training. The plan is achieveable for the motivated triathlete that is training indoors. If you get a "weather window" then you should feel free to extend the endruance workouts and/or substitute crosstraining.

The swimming program is focused on distance freestyle improvement with workout distance capped around 3000 meters (3300 yards). It is challenging and you will notice a material improvement in your swim performance by the end of the cycle.

The plan is appropriate for athletes racing all distances. There is a single strength session placed into each week. If you have the time in your schedule, then I recommend that you place a second strength session on Friday of each week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 25 miles / 40 kilometers

Run - up to 8 miles / 13 kilometers

I hope you enjoy,

gordo

Based on my return to structured training in 2009, this plan has been created for the serious triathlete looking to build their foundation prior to starting their Specific Preparation Block.

The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 13 to 18 hours per week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 4,400 yards / 4,000 meters

Bike - up to 60 miles / 100 kilometers

Run - up to 13 miles / 21 kilometers

I hope you enjoy,

gordo

This plan assumes that you have completed one of my Base modules and have established your endurance.

While the average training load is 11 hours per week, this plan is challenging because the key workouts are very specific to your needs as a Half Ironman athlete. Where appropriate, I have explained how experienced athletes can beef up the plan a bit.

Strength training is not emphasized but I have placed one strength session per week into the plan. This session falls on Monday in the first 6 weeks of the plan and Wednesday in the second 6 weeks of the plan. Within my own training I would use two session per week until the until the final two weeks of the plan. If you want to place a second strength session then the combo that fits best is Monday/Friday (first 6 weeks) and Wednesday/Sunday (next 4 weeks)

There is an important Half Ironman simulation workout that falls six weeks out from your goal race. You can substitute a B-, or C-, priority event for this race. An Olympic Distance race would be the most appropriate choice. If you are new to Half Ironman racing then, I believe, you will get the most benefit from following my race simulation workout that weekend.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3000 meters (3300 yards). Where appropriate, I have explained how to dial the program up, or down.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 13 hours per week.

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 40 miles / 65 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

This plan assumes that you have completed one of my Base modules and have established your endurance.

The best way to incorporate this plan into your seaon is to complete one of my 15 week base modules that ends with a Half Ironman race. Then... take 2-3 weeks of lighter training to recover from the race and prepare for the Specific Preparation block.

If you are racing a late season Ironman event then I recommend you phase your year as either: Base/Base/IM Specific Prep; or Base/Half IM Specific Prep/IM Specific Prep. Drop me a line if you want my advice on how best to play it.

Remember that Ironman is a LONG day for everyone. You will see that the key workouts of this block are designed to build your endurance and help teach you what it takes to run well and finish strong.

The core load varies between 11 and 14 hours per week. Rather than dropping weekly volume way down in recovery weeks, I have built in mini-recovery-blocks of 3-5 days duration.

Strength training is not emphasized but I have placed one strength session per week into the plan. This session falls on Wednesday. Within my own training I would use two session per week until the until the final two weeks of the plan. If you want to place a second strength session then the combo that fits best is Wednesday/Sunday.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3200 meters (3500 yards). Where appropriate, I have explained how to dial the program up, or down.

I hope you enjoy,

gordo

This plan assumes that you've successfully completed my Ironman Specific Prep Block and have Kona-Qualifer Fitness.

This is an advanced program for very experienced athletes.

This plan is based on my Advanced and Elite Base templates. I have trimmed the workout duration so that your weekday sessions are more achievable for a working athlete, or a time-flexible athlete that is starting out.

At an average training load of 10 hours per week, this plan remains challenging and the key workouts will materially improve your fitness by the end of the block. Then, as the weather improves, you can repeat a base block with greater cycling focus (likely the most effective approach), or try a specific preparation block for an A-Priority race.

The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.

If you are dealing with a severe winter then consider substituting running, or duathlon, events in plance of the scheduled triathlons. Also, if you have access to Nordic skiing then you can substitute it for some of the cycling workouts. As well, I support the use of snowshoeing for general conditioning on the weekend.

I have capped weekday sessions at no more than 1:15, generally, I try to keep the weekday sessions around an hour. On the weekend, your long endurance day is capped at no more than three hours of total training. The plan is achieveable for the motivated triathlete that is training indoors for most of their Base Preps.

The swimming program is focused on distance freestyle improvement with workout distance capped around 3000 meters (3300 yards). It is challenging and you will notice a material improvement in your swim performance by the end of the cycle.

The plan is appropriate for athletes racing all distances with weekly volume ranging from 8 to 12 hours per week.

To get this most out of this program, you should be comfortable with the following key workout distances:

Swim - up to 3,300 yards / 3,000 meters

Bike - up to 30 miles / 50 kilometers

Run - up to 10 miles / 16 kilometers

I hope you enjoy,

gordo

An advanced level plan for athletes preparing for 70.3 Champs or capable of qualifying for World Champs.

The plan assumes a flexible lifestyle and a very high standard of base fitness.

The plan is appropriate for short-course athletes going long, or Ironman athletes stepping down.