WU: Bike 1 hour @ moderate aerobic intensity 20 x 50 race effort on 5 SR MS: Run 35 minutes @ moderate aerobic intensity Training hours per week will range from 6-11 hours. aero hard 80-100 rpm 4min. 100 easy I can definitely make some recommendations for coaches if youd like. CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes I dont have any specific nutrition plans (yet! WU: 300 @ low aerobic intensity MS: 26 minutes @ threshold intensity Bike Lactate Intervals: 1 Hour 4 Swim Sets For 70.3 Training MS: 1,200 @ moderate aerobic intensity easy), Swim: 60min., Race specific 6min. Build x 200 WU: Run 10 minutes @ low aerobic intensity This is a swim time trial workout. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. core strength, Swim: 60min., Threshold MS: 800 build by 200 Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. Run: 20min. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 RELATED: On at least one of the easy run days, do some type of hill, speed, or interval . This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. WU: Run 10 minutes @ moderate aerobic intensity If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. 8 x 25 drills, RI=0:10 MS: Run 16 minutes @ threshold intensity core strength, Bike: 60min., Strength WU: 300 @ low aerobic intensity 5 x 100 target race pace 10 SR, Bike: 60min., How Long Does It Take To Recover From A 70.3? CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 100 rpm WU: 300 @ low aerobic intensity These should be focused more on form then speed, so less rest should be needed. However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. I do have a couple of questions regarding how youre supposed to go about some of these workouts. Foundation Bike: 1 hour at 110 rpm), Run: 50min., Strength WU: Run 10 minutes @ moderate aerobic intensity MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) easy), Swim: 45min., Aerobic Or, take a few weeks prior to starting this plan to work more heavily on swimming (perhaps doing 3 days a week of swimming) then begin this plan. WU: 10 minutes @ moderate aerobic intensity Repeat this 5 times (500m total of drills). +++ MS: 2 hours and 10 minutes @ moderate aerobic intensity fast/1min. Create a personalized feed and bookmark your favorites. Swim Base: 1000 Yards If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. Bike: 4hrs. at 90 rpm, 4min. MS: 20 x 100 best possible avg. Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. MS: Run 25 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 Foundation Bike: 1 Hour MS: 6min. learn more about lactate threshold field tests in this post. Foundation Bike: 45 Minutes CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes . I followed the plan, did the training and come race day I wasnt nervous. Use our 20 week 70.3 Training Plan to prepare. 90sec. Swim Base: 2100 Yards Long Bike: 2:45 MS: 10 x 50 descend 1-5, 6-10 10 SR MS: 8 x 50 descend 1-4 on 10 SR If you are swimming in a 25 meter pool, you can use the same workouts. 4min. MS: 3 x (8min. 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. MS: 6 x (4min. 8 x 25 kick, RI=0:15 MS: 5 x (1min. WU: 300 @ low aerobic intensity Also, some of the swim workouts are specific to open water. CD: 10 minutes @ moderate aerobic pace, Friday CD: 250 @ low aerobic intensity, Long Run: 1:05 Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) Swim Base: 1250 Yards The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. 1,000 faster than the first one (note change in effort) easy tempo/ 1min. 8 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ low aerobic intensity Want to transform your triathlon knowledge, training, and performance? Way to go Sarah! MS: 4 x (3:00 SE/2:00 easy) 15min. repeat back down to 25s 8 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Sunday 6min. 5 x 75 @ VO2max intensity, RI=0:45 Make sure you make it hard for yourself. Bike Power Intervals: 50 Minutes MS: 10min. Swim Base: 1700 Yards Always check with your doctor prior to starting any new exercise program.**. 8 x 25 kick, RI=0:15 best effort 60-65 rpms/4min. easy, Swim: 60min., Speed at 95 rpm, 3min. MS: 2 x 200 @ threshold intensity, RI=0:45 About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. WU: 10 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 That means if you look at one training plan or book (even within this site!) Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. (See more training plans here.). CD: 300 @ low aerobic intensity. Swim Base: 1825 Yards I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . #3 & 6 All fast Much of the training in this plan occurs in Zone 2, known as Base Training. WU: 10 minutes @ low aerobic intensity This 70.3 intermediate training plan is designed to help athletes improve on their times. MS: 3 x 12min, aero 80-91 rpm/3min. easy core strength, Bike: 90min., Threshold Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. core strength easy 80-90rpm Shallow water start floating in ready position feet up behind you then go again 10 meters flat out then easy. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. MS: 4 x 6min. WU: 200 @ low aerobic intensity 16min. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. MS: 3 x 25min. What Is a Half Ironman Triathlon? MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity race effort aero, 80-90 rpm, Run: 75min., Threshold WU: 300 @ low aerobic intensity How Long Does It Take To Recover From A 70.3? Run: 30min. 2. Here is each one. WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Wednesday Do the 400, rest 30-60 sec, then do the second 400. MS: 16 x 25 sprint 20 SR MS: 7 x (1min. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. This plan is event location specific to prepare you best for the course you will encounter. Foundation Run: 40 Minutes easy, 10min. once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. Tempo Bike: 1:10 MS: 8 x 50 steady 10 SR Bike Long Hill Climbs: 1:10 15min. WU: 300 @ low aerobic intensity WU: 250 @ low aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 8 x 25 kick, RI=0:15 Theyre focused on endurance and recovery and work well in the order listed. This race is not for the faint of heart, but for those . 4 x 50 @ speed intensity, RI=0:20 Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. 3x (30sec. Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. 20 Week Half Ironman Training Plan for Beginners; Let's get started! Hey there! Swim Threshold + Sprint: 2,100 Yards Save my name, email, and website in this browser for the next time I comment. MS: 15 x 200 pull (band/buoy/paddles) 15 SR CD: 10 minutes @ moderate aerobic intensity, Friday CD: 250 @ low aerobic intensity, Long Run: 1:20 If too difficult, you can switch to a zone 2 ride for the entire duration. After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. MS: 5 x 1min fast/30sec. MS: 5 x (4min. 2 x 800 (buoy/band), 100 easy kick between 200s WU: Swim 800 Way to go Andy! 5-10min. ), but if you poke around here you can find a lot of helpful sports nutrition topics. How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling WU: 300 @ low aerobic intensity 10 x push up (can adapt to knee push ups). Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne). MS: 40 minutes @ moderate aerobic intensity Swim the maximum-intensity segment as though it were a race. 200 kick Your pre-race taper begins on Thursday. Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. Over geared ride On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. 8 x 25 kick, RI=0:15 4 x 25 kick, RI=0:15 MS: Run 1 hour and 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 400 pull buoy WU: 10 minutes @ moderate aerobic intensity Bike: 45min total, easy gear 2min. First mile race simulation WU: 10 minutes @ moderate aerobic intensity Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). CD: 22 minutes @ moderate aerobic intensity, Wednesday fast/30sec. fast/ 15sec easy, Swim: 60min., Speed Want to transform your triathlon knowledge, training, and performance? MS: 300 Buoy only The event will typically take you between four and eight hours to complete. fast 600, 500, 400, 300, 200, 200 Repeat 4 times through. CD: Run 5 minutes @ moderate aerobic intensity, Friday Welcome to Snacking in Sneakers! Swim the maximum-intensity segment as though it were a race. Wednesday +++ +++ As far as the week itself, you can move sessions around within the week as needed to fit around work and family. Endurance Plan for your event in the TrainingPeaks calendar. tempo/ 2min. 20min. The tempo portion is held in the midsection at zone 3 RPE 7-8. +++ Swim Fartlek + Sprint: 1700 yards 2 Small paddles only Sprint for signs Start by riding at a good pace (RPE 7). Race day warmup CD: 10 minutes @ moderate aerobic intensity, Friday This one is a little bit of a different style plan, but I think would still be useful for your first half! MS: Run 30 minutes @ moderate aerobic intensity The plan is 20 weeks long. (As a personal example, when training for road races, I 100% prefer mileage-based running plans rather than time-based plans). 1min. From there, the next level is tempo training. 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 4 x (5min, SE 50-65 rpm MS: 1 hour and 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity 2 x 100 mod. 8 x 25 kick, RI=0:15 Completed workouts sync with popular apps like Garmin and Wahoo. 10K pace/2min. Bike: 60min., Low resistance CD: 250 @ low aerobic intensity. Tempo Bike: 1 Hour Bike: 1:30hrs., Race specific MS: 8min. MS: 3 x 300 @ threshold intensity, RI=0:30 +++ The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. Take approximately 30 seconds rest between. Foundation Bike: 1:30 I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. Saturday 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic Marilyn Chychota is a high-performance coach whos been in the sport since 1999. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. 8 x 25 drills, RI=0:10 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. Required fields are marked *. drop another 5 sec. Was able to get out there and have fun. easy MS: 2 x ( Sure, coach recommends appreciated. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Bike: 90min. Speed 4 x 50 build within each 10 SR MS: Run 20 minutes @ moderate aerobic intensity MS: 12 x (5min. $112.49 USD for the first year, billed yearly. Photo: Tom Pennington/Getty Images for Ironman. Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. Run: 30min. CD: 300 @ low aerobic intensity, Wednesday 15min. Bike: 60min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Photo: Alexander Scheuber. threshold 60-65 rpm/4min. That said, if you feel uncomfortable, its not harmful to take a longer rest since the main focus is form feel free to do a 20 sec rest if needed. +++ MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. fast/30sec. I specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. (15min. easy WU: 10 minutes @ moderate aerobic intensity 16min. WU: 300 @ low aerobic intensity core strength, Bike: 75min., Threshold The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. at 105 rpm, 1min. Speed As most of a half ironman race is made up of the bike and run segments, the workouts are more heavily weighted towards those disciplines for this beginner plan. CD: 300 @ low aerobic intensity. aero tempo 80-85 rpm, Run 60min., Tempo Many thanks in advance! tempo/ 2min. at 105 rpm I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! Take approximately 30 seconds rest between. MS: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity +++ Achilles Tendonitis and Cycling: Why it Happens and How to Fix It, 9 Fartlek Workouts to Help You Run Faster, Fartlek Training: Advantages and Disadvantages for Runners. 1 Swim 3 x 200 at 85% 10 SR +++ +++ 20-Week Half Marathon Training Schedule Train for a half marathon with a gradual buildup to 13.1 miles with this 5-month training plan. pace 10 SR Foundation Run: 1 Hour 1min. Wednesday MS: 30min. +++ 8 x 25 FAST 10 SR 8 x 25 kick, RI=0:15 MS: 3 x 200 at 80% 10 SR CD: Run 10 minutes @ moderate aerobic intensity MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) 15min. easy build, Run: 90min., Race specific WU: 300 @ low aerobic intensity Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. Swim Threshold + Sprint: 1800 Yards Try to get into open water a few times to practice. CD: 10 minutes @ low aerobic intensity, Thursday +++ WU: Run 10 minutes @ low aerobic intensity Great to hear from you. MS: 1 hour and 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Run: 50min. 15min. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold 100 fast, right into 100 steady MS: 55 minutes @ moderate aerobic pace Swim Base: 2100 Yards WU: Run 10 minutes @ moderate aerobic intensity Long Bike: 3 Hours easy, 10min. MS: Run 20 minutes @ moderate aerobic intensity easy Also: Walk around and make yourself familiar with it. MS: 25 minutes @ moderate aerobic intensity The average heart rate youll take during this time is your threshold heart rate. drop 5 sec. Heres a few coach recs where they can help work your strong cycling background into a plan: Bike: 60min., Low resistance You should break up your swim workouts into smaller chunks with regular rest periods. 50 fast/25 easy 15 SR 15min. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Swim Base: 1300 Yards Thank you for the resources. MS: Bike 45 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Swim 1.5 km This is your endurance realm; you build your engine here. CD: 10 minutes @ moderate aerobic intensity, Sunday Repeat 3 times adding 2 extra to each exercise on each new repetition. Finish with running strides: WU: 10 minutes @ moderate aerobic pace Race Day! CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes easy, Swim: 60min. March 5, 2020 Marilyn Chychota Heading out the door? Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. 2 x (15min. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. In Joe Skipper's case, that's the hotel pool behind the finish line. 1 x 100 5sec. CD: 10 minutes @ moderate aerobic intensity, Friday 6 x 100 @ VO2max intensity, RI=0:30 Speed 6 x 25 @ speed intensity, RI=0:20 That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. 200 easy pull steady aero effort, Run 60min., Threshold Run: 40min. Orthofeet Shoes Review: Great Sneakers for Walking! MS: 1,000 @ maximum intensity Bike: 90min., Tempo Tuesday MS: Run 20 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 MS: 1,000 @ moderate aerobic intensity MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. Swim Fartlek + Sprint Repeat 3 times through. MS: 60min. Tempo Bike: 55 Minutes 10 x 50 dive start fast on 30 SR 8 x 25 drills, RI=0:10 Swim Base: 1400 Yards 2 x (1 x 100 at moderate Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. 6 x 25 @ speed intensity, RI=0:20 #2, #4, #6 swim steady CD: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Foundation Run: 40 Minutes 4 x 300 descend 1-4 Run: 50min. MS: 2 x 400 @ threshold intensity, RI=1:15 core strength WU: Run 10 minutes @ moderate aerobic intensity If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. WU: 300 @ low aerobic intensity Also if I feel good, may push it. hard 60-65rpms/4min. MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) Swim workouts 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 I was able to complete my first 70.3! 15min. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. Bike: 75min. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. 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. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Notice all plans (not just this one) are based on time (rather than yards or miles). 4. Swim Fartlek + Sprint: 1750yards SE/2min. CD: 10 minutes @ recovery intensity, Sunday In this 6-week phase you will face some challenging high-intensity workouts including lactate intervals in all three disciplines to maximize your aerobic capacity and enhance your ability to sustain faster speeds.