The peaks phase of training begins today. WU: 10 minutes @ moderate aerobic intensity Brick Workout: 1:30 Be sure to get a hydration storage system that lets you take more than you think you might need. MS: Run 50 minutes @ moderate aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Steady State Bike: 1:15 The plan below has been specifically designed to help intermediate-level triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of the Woburn Abbey Half-Iron, presented by tri for life (opens in new tab). 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery Swim Base: 2400 Yards Success! When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. 3 x (3 mins in Z5 + 2 min recoveries in Z2). Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. Download the app. 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). 9 x 75 @ VO2max intensity, RI=0:45 When racing a half-iron triathlon, anti-chafe lube is essential. It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity 8 x 100 @ VO2max intensity, RI=0:45 Thats a wide range, and accounts for several different factors: For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. Are you someone who thrives in the heat and humidity? Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). Hydration around the clocknot just during workoutsisabsolutely essentialas well. MS: 3 hours and 40 minutes @ moderate aerobic intensity It is doubled to a 40-week training plan. MS: Run 25 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity Swim Base: 2600 Yards The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 Foundation Run: 45 Minutes WU: 350 @ low aerobic intensity MS: Run 20 minutes @ threshold intensity CD: 350 @ low aerobic intensity, Thursday MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity Foundation Bike: 1 Hour 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). 10 x 25 kick, RI=0:15 This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Long Bike: 3 Hours However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. WU: 350 @ low aerobic intensity If not, consider signing up for a race that takes place in spring, to avoid the heat in training and on race day. CD: 300 @ low aerobic intensity, Long Run: 2:50 Run Lactate Intervals: 40 Minutes 10 x 25 drills, RI=0:10 Create a personalized feed and bookmark your favorites. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 It just means you need to realistically evaluate whether training for a 70.3 fits into your current lifestyle and how to do it in a way that will keep you happy and healthy. WU: 350 @ low aerobic intensity Brick Workout: 2:30 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 Preferably at the race destination. It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. MS: 1 hour and 10 minutes @ high aerobic intensity WU: 10 minutes @ moderate aerobic intensity This is an area where preparation becomes even more important! 10 x 25 drills, RI=0:10 MS: Run 30 minutes @ moderate aerobic intensity, Sunday Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. Most of your training can be done at chatting pace, but its also good to include some harder efforts. RELATED: Triathletes Complete Guide on How to Train For an Ironman. WU: 300 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity MS: 7 x 75 @ VO2max intensity, RI=0:45 10 x 25 kick, RI=0:15 Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . WU: 21 minutes @ moderate aerobic intensity This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. MS: 55 minutes @ high aerobic intensity MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 Brick Workout: 3:25 10 x 25 kick, RI=0:15 6 x 200 @ threshold intensity, RI=0:30 WU: 300 @ low aerobic intensity Just to check your bike is working ok and to get a feel for the route. MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards CD: Run 10 minutes @ moderate aerobic intensity, Friday But a coach is not required in order to successfully train for a 70.3. WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Olympic-Distance Triathlon 8 x 50 @ speed intensity, RI=0:20 MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 CD: 350 @ low aerobic intensity, Tempo Run: 1:05 Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. for age-group triathletes is 5:51 for men and 6:18 for women. WU: 10 minutes @ moderate aerobic intensity Swim Base: 2900 Yards 10 x 25 kick, RI=0:15 Foundation Bike: 1:45 What does a solid foundation look like? CD: 10 minutes @ moderate aerobic intensity, Thursday CD: 250 @ low aerobic intensity, Long Run: 1:05 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 250 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 33 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Sunday CD: 250 @ low aerobic intensity, Tuesday CD: Run 10 minutes @ low aerobic intensity, Friday MS: Run 15 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. Recovery Run: 40 Minutes 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). WU: 300 @ low aerobic intensity Happy training! PULL Freestyle with a pull-buoy between your thighs. MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Saturday Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. WU: 10 minutes @ moderate aerobic intensity The first 8 weeks of this training plan constitute the base phase of training. Some athletes try to create more time in their schedule by foregoing an hour or two of sleep each day, overlooking the fact that recovery timeand sleepis one of the most important elements of triathlon training. Run 13.1 miles, Tuesday 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run MS: 1 hour and 55 minutes @ moderate aerobic intensity 5 mins in upper Z3 + 2 mins recovery in Z1. MS: Run 45 minutes @ moderate aerobic intensity This is your long run for the week and it will progress in duration. Swim Base: 2500 Yards Preferably on the race route. Before signing up for a race, its important to take stock of a few things: Thats not to say any of the above factors will automatically disqualify you from taking on the challenge. Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Download The Free Printable PDF Plans Here! But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. The event will typically take you between four and eight hours to complete. WU: 10 minutes @ moderate aerobic intensity 8 mins in upper Z3 + 2 mins recovery in Z1. MS: Run 2 hours and 20 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. WU: 10 minutes @ moderate aerobic intensity 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). This is most peoples weakest area, and the aspect they are most concerned about. MS: 1 hour and 10 minutes @ moderate aerobic intensity You should also start working in some brick sessions here (swim to bike and/or bike to run). WU: 10 minutes @ recovery intensity Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. CD: 10 minutes @ moderate aerobic intensity, Wednesday Long Bike: 5:15 WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 2700 Yards MS: 55 minutes @ moderate aerobic pace CD: 10 minutes @ moderate aerobic intensity, Sunday Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). WU: 10 minutes @ moderate aerobic intensity 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 CD: Run 10 minutes @ moderate aerobic intensity Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! Theyre all half-iron races, just different branding. These 24 weeks provide the perfect balance of challenging training and time efficiency. Brick Workout: 2:15 10 x 25 drills, RI=0:10 MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery 10 x 25 kick, RI=0:15 24 week plan for Half Ironman athletes with a weak base of fitness. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Half-Ironman Triathlon These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. MS: Run 1 hour and 20 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:10 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards MS: Run 40 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday Supersapiens is the. MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) WU: Run 10 minutes @ low aerobic intensity WU: 350 @ low aerobic intensity Swim the maximum-intensity segment as though it were a race. If you follow our training plans, we do all the thinking for you. Youll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. uch as, during the off-season, or anytime youre taking a break from racing. 2 x (3 mins in low Z5 + 2 min recoveries in Z1). CD: 350 @ low aerobic intensity, Long Bike: 3:45 WU: 10 minutes @ moderate aerobic intensity USA Triathlon, the governing body for the sport in the United States, refers to this distance as long course and offersa national championship in the event every year. MS: 1 hour and 40 minutes @ moderate aerobic intensity Click here to browse our 8 to 48-week training plans (with email support). The Best Beginner Half Ironman Training Plan Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. 6 x 50 @ speed intensity, RI=0:20 MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards Plan Overview The training plan breaks down the 24-week training schedule into the following periods: 10 x 25 kick, RI=0:15 Its a good time to double-check your race day logistics and strategies. 4 x (4 mins in low Z4 + 60 secs recoveries in Z1). 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). This means you can follow your workouts on-screen in real-time. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 4 mins in low Z4 + 30 secs recovery in Z1. Tempo Run: 50 Minutes WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. 12-Week Half Ironman Triathlon Training Plan. 3 x 200 @ threshold intensity, RI=0:20 Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. CD: 250 @ low aerobic intensity, Long Run: 1:20 Long Bike: 4 Hours To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. MS: 2 hours and 40 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity Weve also goteasily printable training plans for our members. WU: 350 @ low aerobic intensity Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours Looking to race a half-Ironman distance in the next six months? CD: 10 minutes @ moderate aerobic intensity, Sunday MS: Run 24 minutes @ threshold intensity 10 x 25 drills, RI=0:10 A good pair will be ventilated enough to let you wear them on the run as well. WU: 250 @ low aerobic intensity Note that you can still work in other, smaller races during your plan too! Easy/steady swim in Z2. Just to get a feel for the conditions. WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 CD: 10 minutes @ moderate aerobic intensity, Saturday You are looking at between 5 and 6 days a week of training sessions. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: Run 15 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2575 Yards Tuesday 6 x 200 @ threshold intensity, RI=0:30 Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity WU: Swim 800 Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). BUILD Do each rep slightly faster than the previous. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 10 x 25 drills, RI=0:10 MS: 1,000 @ moderate aerobic intensity Even those who have never done a triathlon or endurance race before have found that its possible to finish a half-iron race with the right training. If your race is on Saturday, take Friday as a rest day. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! MS: 1 hour and 40 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2900 Yards Eating protein and carbohydrate within the recovery window, when your body is most receptive to fuel, helps your body to repair the muscles and grow back stronger. However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach John Newsom recommends using the following general guidelines: RELATED: How to Set Triathlon Training Zones. 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. CD: 250 @ low aerobic intensity, Tuesday 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest). MS: Run 45 minutes @ low aerobic intensity, Sunday WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 You will also do a small amount of high-intensity work (e.g. Youre already fit. WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 Brick Workout: 1:35 7 x 50 @ speed intensity, RI=0:20 MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) MS: 2,800 @ moderate aerobic intensity For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. Swim Base: 2900 Yards WU: 300 @ low aerobic intensity Swim Fartlek: 3100 Yards It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. WU: Run 10 minutes @ low aerobic intensity MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. MS: Run 2 hours and 10 minutes @ moderate aerobic intensity I recommend doing shorter multisport and single sport races in preparation for a half Ironman. You should also include some runs straight after cycling, just to get used to the feeling. Run Lactate Intervals: 44 Minutes You should also note your current fitness levels and how many times you have done this event before. WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Training for a half Ironman is a great way to challenge yourself, make new friends, and explore the world of swim, bike, and run. A half Ironman is a big step-up from the standard Tri. This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. Ironman is a trademarked name for races owned by the Ironman brand; they have also trademarked Ironman 70.3. Many people use 70.3 as shorthand for all races, in much the same way they use Kleenex for all facial tissue or Band-Aid for all adhesive bandages. MS: 4 hours and 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Typically, these are structured as follows: RELATED: Triathletes Expert Guide on How to Taper. MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)