CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 1 hour and 40 minutes @ moderate aerobic intensity Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. 8 x 100 @ VO2max intensity, RI=1:00 CD: Run 10 minutes @ moderate aerobic intensity Swim Base: 3300 Yards SWIM | Novice IRONMAN 24 week Training Plan Percentage Swimming Swim Progression. PDF NOVICE ATHLETE 24-Week Half Distance Triathlon Training Plan 10 x 25 drills, RI=0:10 It doesnt have to be every swim you do but aim for at least two open water swims before you race in open water. How Much Salt Do You Need While Training and Racing? CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes 2 x (3 mins in low Z5 + 2 min recoveries in Z1). Average weekly training hours are 7:00 with the biggest week at 9:19 hours. CD: 11 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). WU: 35 minutes @ moderate aerobic intensity MS: Run 30 minutes @ threshold intensity, Friday MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 The plan builds up to race day and helps improve your fitness and confidence for your target event. CD: Run 5 minutes @ moderate aerobic intensity, Thursday MS: 1 hour and 40 minutes @ high aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Beginner Half Ironman Training Plan (20 Weeks) The right Ironman training plan can help you perform your best on race day. WU: 350 @ low aerobic intensity If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Our Plan. WU: 350 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity This week is a recovery week. 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). MS: 7 x 75 @ VO2max intensity, RI=0:45 *Plus, youll also receive free training advice via email from head coach Phil Mosley! 100 FS Breathe every 5 in Z2 + 20 secs rest. If youre not quite there yet, choose a training plan that will allow you more time to build your fitness and endurance. WU: Swim 1.5 km 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Training for a half Ironman is a great way to challenge yourself, make new friends, and explore the world of swim, bike, and run. This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. Swim Fartlek + Sprint: 2700 Yards Easy/steady Z2 ride today. MS: Run 25 minutes @ moderate aerobic intensity MS: 55 minutes @ high aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. Masters (40+) IRONMAN 70.3 Training Plan (24 Weeks, Sunday Race 10 x 25 drills, RI=0:10 MS: 40 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 Make adjustments to the template. Are you someone who thrives in the heat and humidity? Foundation Bike: 1:30 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) Create a personalized feed and bookmark your favorites. 10 x 25 drills, RI=0:10 We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. CD: Run 10 minutes @ low aerobic intensity, Thursday 10 x 25 kick, 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. 3 x 200 @ threshold intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:20 WU: Bike 2 hours @ moderate aerobic intensity MS: Run 20 minutes @ threshold intensity Run Lactate Intervals: 36 Minutes Test a variety of sports drinks, energy gels, sports chews, and low-fat and fiber sports bars in training to help you find the best product for you. 10 x 25 drills, RI=0:10 10 x 25 @ speed intensity, RI=0:20 Note: Bike and Run workouts are mostly written in duration. Preferably at the race destination. These factors may seem trivial, but they can be really important to your race-day experience. WU: Run 10 minutes @ low aerobic intensity Beginner 1/2 Ironman - 20 Weeks - RPE Training Plan - beginner triathlete MS: Bike 40 km Were cheering you on! In other words, 45 minutes becomes an hour, 30 minutes becomes 40 minutes, 3 miles becomes 4 miles, etc. 10 x 25 drills, RI=0:10 MS: 2 hours and 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes Ironman 70.3 St. George is a great example of thismany choose this extremely hilly race because of the breathtaking scenery and proximity to tourist destinations like Las Vegas, Zion National Park, and the Grand Canyon. Swim Base: 1900 Yards Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? WU: Run 10 minutes @ moderate aerobic intensity MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity CD: Run 10 minutes @ low aerobic intensity, Friday 10 x 25 kick, RI=0:15 Note: This plan was based upon a 20-week training schedule. CD: 350 @ low aerobic intensity, Saturday 10 x 25 drills, RI=0:10 Running Hill Repeats: 50 Minutes MS: 1 hour and 10 minutes @ high aerobic intensity 9 mins in low Z4 + 60 secs recovery in Z1. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday The peaks phase of training begins today. Thursday Be sure to get a hydration storage system that lets you take more than you think you might need. Tempo Run: 36 Minutes WU: Run 10 minutes @ low aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. CD: 350 @ low aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 WU: 350 @ low aerobic intensity Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). MS: 2 hours and 55 minutes @ moderate aerobic intensity Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. To get through a long race like a half-iron, youre going to need a lot of gear. 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. 5 mins in low Z4 + 30 secs recovery in Z1. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. WU: Run 5 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Saturday Swim Base: 2900 Yards Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. You should also include some runs straight after cycling, just to get used to the feeling. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. They will gradually build your endurance.
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