Half Ironman Triathlon Base phase
12 weeks - $90.00
Total Miles: 13
Total Hours: 124
Total Miles: 13
Total Hours: 124
This training plan is written to prepare you for your Half Ironman Triathlon
1.2 mile Swim | 56 mile Bike | 13.1 mile Run
This training plan is written to prepare you to finish your first Half Ironman. The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season
This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.
While it’s definitely possible to finish a Half Ironman Triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.
1.2 mile Swim | 56 mile Bike | 13.1 mile Run
This training plan is written to prepare you to finish your first Half Ironman. The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season
This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.
While it’s definitely possible to finish a Half Ironman Triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Planned Time: 0:40:00
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Workout #2 : Swim
Planned Time: 1:00:00
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 400 (30”), 400 (30”), 300 (15”), 200 (15”), 100. CD: 300 easy with emphasis on form. Total—2600
Workout #3 : Bike
Planned Time: 1:00:00
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.
Workout #4 : Run
Planned Time: 0:30:00
Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.
Workout #5 : Swim
Planned Time: 0:45:00
Warm up with 200m of easy swimming 10x50 alt side kick (25 each side) / free 100 back 10x50 alt Fists + high elbow underwater / free 100 back 10x50 alt catch-up / free 200 easy
Workout #6 : Bike
Planned Time: 0:45:00
Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
Workout #7 : Run
Planned Time: 1:00:00
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Workout #8 : Swim
Planned Time: 1:00:00
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 200 (15”), 100. CD: 100 easy with emphasis on form. Total—1300
Workout #9 : Day Off
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.