*** 70.3 Half-Ironman 12-week "Base Training" Plan 11-16hrs/wk
12 weeks - $89.95
Total Hours: 161
Total Hours: 161
This is a 12 week Half-Ironman Base Training Plan for intermediate to advanced levels athletes, or beginners with a strong endurance background. This plan assumes you can run 40 minutes without issue, and builds from there. The weekly training hours are between 11 and 16. After 12 weeks of this base training, the athlete should be ready and able to begin to train more specifically for the half-ironman of their choice, meaning race-specific intensities, with the race event happening within the next 16 weeks of this plan ending. It is important that the athlete follow the intensities prescribed in this plan, in order to maximize its effectiveness.
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 : Custom
Planned Time: 0:00:00
Thanks for purchasing this 12 week Base Training Plan for Half-Ironman's. Please use the attached document for the plan here to find the terminology definitions. If you already have zones established for your HR and power training, then just follow the listed prescribed intensities per zones. If you do not have zones established, or do not use a HR monitor or power meter, then just use the 1-5 zones as guidelines for perceived exertion, where zone 1 is easy, zone 2 is endurance efforts, zones 3 and 4 are half-ironman race intensity, and zone 5 is above threshold, highly intense. If you have questions, please contact Jim Vance at jvance@trainingbible.com
Workout #2 : Run
Planned Time: 0:40:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #3 : Swim
Planned Time: 1:00:00
W/U 400, 300 Pull, 200K 5x150 (T-Pace + :20)SI 1x200 (:20) 5x100 (T-Pace + :10)SI (2:00) 16x25 Fast/EZ, EZ/Fast, EZ, Fast (:40SI) C/D 100
Workout #4 : Bike
Planned Time: 1:01:00
WU: 5 min ez 6 min alternating 1 min rep between 100 rpm and 60 rpm 5 min ride at 95+ rpm MS: 15 min Z2/RPE 10-12/CP 180 spin at high end of comfort range in small chainring 10 min Z2/RPE 10-12/CP 180 pull back on the up stroke as if scraping mudd off your shoes, but resist pushing down on the pedals. Maintain high cadence 15 min Z2/RPE 10-12/CP 180 spin at high end of comfort range in samll chainring CD: 5 min ez Tip: relax feet and legs while spinning. Record average cadence of ride to track prgress
Workout #5 : Run
Planned Time: 0:50:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #6 : Bike
Planned Time: 0:47:00
WU: 5 min ez 5 min alternating :30 standing RPE 10, :30 seated RPE 6 6 min seated, alternating 80% workload as 1 min right leg, 1 min left leg MS: 4x:20 do as spin up (1:40 RI) 4min Z2/RPE 10-12 2x:20 do as spin ups (1:40 RI) 4 min Z2/RPE 10-12 4x:20 do as spin up (1:40 RI) CD; 5 min ez
Workout #7 : Swim
Planned Time: 1:00:00
W/U 300, 300K, 200 Drill 4x200 Odd (:15) 2x200 (:20) 1x200 (2:00) 10x50 4 Best AVG, 1 Easy (:45) C/D 200
Workout #8 : Swim
Planned Time: 1:00:00
W/U 300, 6x75 - 25 RT, 25 LT, 25 Build 4x250 - 150 Build (:10), 50 Fast (:05), 50 Easy (:30) 300K - 25 RT Side, 25 LT Side 4x125 - 75 Build (:10), 25 Fast (:05), 25 Easy (:20) C/D 100
Workout #9 : Run
Planned Time: 0:50:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.