600, 500, 400, 300, 200, 200 Coach Paul Duncan's 16-week 70.3 training plan for beginners Take approximately 30 seconds rest between. Swim Base: 2100 Yards WU: 10 minutes @ moderate aerobic intensity 1min. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! 20-Week Marathon Training Plan: Charts for All Levels - Healthline Read this article on the new Outside+ app available now on iOS devices for members! CD: Run 10 minutes @ moderate aerobic intensity MS: 3 x 12min, aero 80-91 rpm/3min. WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Here are a few of the key factors in the swim workouts: Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. easy), Swim: 60min., Race specific +++ WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity MS: 3 x 200 at 80% 10 SR MS: 55 minutes @ moderate aerobic pace Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. We do these short sessions to wake mind and body up and prepare ourselves for the big day. MS: Run 16 minutes @ threshold intensity Bike Power Intervals: 45 Minutes 2min. +++ This week is a recovery week of this 70.3 training plan. easy CD: Run 10 minutes @ moderate aerobic intensity Tony Rich https://www.eventhorizon.tv/. +++ +++ Because it is easy to follow, its one of the most popular training plans on Triathlete, helping thousands of triathletes successfully cross the finish line of their first half-iron/70.3 triathlon. 8min. 8 x 25 kick, RI=0:15 She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. WU: Run 10 minutes @ moderate aerobic intensity This plan builds the long run to 2:15 and the long ride to 4:30. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: Run 20 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes CD: 300 @ low aerobic intensity, Saturday Swim Base: 2500 Yards Ironman 70.3 Triathlon Training Plan // 20 Weeks // Intermediate 70.3 Triathlon Training Plan: A Time-Efficient Program 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. MS: 1 hour and 10 minutes @ moderate aerobic intensity Long Bike: 2 Hours at 90 rpm, 4min. Foundation Bike: 1:45 CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 8 x 50 steady 10 SR core strength, Swim: 50min Threshold 8 x 25 drills, RI=0:10 1 x 3min. 8 x 25 drills, RI=0:10 Im curious, how come the Rest days seem to be randomly distributed throughout the week? WU: 300 @ low aerobic intensity at 110 rpm), Run: 50min., Strength Use our 20 week 70.3 Training Plan to prepare. WU: 250 @ low aerobic intensity WU: 300 @ low aerobic intensity WU: Swim 1.2 miles Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. including 6 x (5min. MS: Run 18 minutes @ threshold intensity Foundation Bike: 1:15 +++ MS: 6 x (4min. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. fast/ 15sec easy, Swim: 60min., Speed 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. alternating: 5 swim, 5 pull tempo Run: 30min. MS: 12min. MS: 1,800 @ moderate aerobic intensity MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery If youre searching for a training plan, you probably already know this. WU: Run 10 minutes @ low aerobic intensity Swim Threshold + Sprint: 1800 Yards Focus on keeping same stroke raet/time for all 15 SR Throughout the plan, weekly training hours range from 7:15 to 14:15. 4. . 30 min. at 115 rpm CD: Run 5 minutes @ moderate aerobic intensity, Friday easy If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. CD: Run 3 miles, Tuesday Running Strides: CD: 10 minutes @ moderate aerobic pace, Friday WU: Run 10 minutes @ moderate aerobic intensity This preparation plan covers 20 weeks. 600 as fins neg. MS: 7 x (1min. +++ As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. 8 x 25 kick, RI=0:15 You can gauge measurements off of power/ feel / or heart rate. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday at 90 rpm First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). The T.I.M.E. 5-10min. 200 easy uphill reps +++ 600 as pull neg. at 100 rpm MS: 20min. MS: 2 x 400 @ threshold intensity, RI=1:00 CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes Do the 400, rest 30-60 sec, then do the second 400. Swim Base: 1000 Yards 200 easy pull WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity easy) WU: 300 @ low aerobic intensity CD: 20 minutes @ moderate aerobic intensity, Wednesday MS: 9 x 30 seconds with 2-minute active recoveries MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 200 warm up core strength, Bike: 60min, Strength Swim Base: 2512 Yards April 17, 2023 Matt Fitzgerald Heading out the door? MS: Bike 12 miles IRONMAN and IRONMAN 70.3 are registered trademarks of World Triathlon Corporation (WTC). 4 x 100 @ VO2max intensity, RI=1:00 Swim Threshold + Sprint: 2100 Yards 5min. build, Run: 90min., Race specific Run: 50min. Kick 300, 200, 100 Adjust as needed. MS: 3x (5min. Swim Base: 1300 Yards Photo: Tom Pennington/Getty Images for Ironman. 8 x 25 kick, RI=0:15 . It is doubled to a 40-week training plan. WU: 300 @ low aerobic intensity Swim Base: 2000 Yards CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 250 @ low aerobic intensity Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Congrats on finishing your first 70.3! Download the app . tempo/3min. Tuesday 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. MS: 10 x 1min. Swim Base: 2400 Yards WU: Run 10 minutes @ moderate aerobic intensity fast/1min. MS: Run 14 minutes @ threshold intensity I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! 15min. 16min. I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. 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. Long Bike: 2:15 Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes Training hours per week will range from 6-11 hours. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. Core workouts: There are several quick core workouts that are used throughout this plan. CD: 300 @ low aerobic intensity. Foundation Bike: 1:15 The schedule is flexible and can be adapted to fit around work and other commitments. That means if you look at one training plan or book (even within this site!) 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. 20min. Track your performance with robust data tracking and detailed graphs. Run: 45min. MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run. MS: 6 x 25 fast 10 SR Welcome to IRONMAN 70.3 Waco, where the heat is hot, the hills are steep, and the competition is fierce! MS: 5 x (1min. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. best possible effort Bike 1:15 Note: Bike and Run workouts are mostly written in duration. Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. 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. Bike Short Climbs: 1:05 WU: 300 @ low aerobic intensity Intermediate IRONMAN 70.3 (20 Weeks, by Heart Rate & Pace) Swim Fartlek + Sprint: 1750yards CD: 13 minutes @ moderate aerobic intensity, Wednesday MS: 3 x 200 @ threshold intensity, RI=0:45 This is a swim time trial workout. easy) 4 x 25 build to fast @ :30 15min. Your pre-race taper begins on Thursday. Threshold easy) MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2 x (16min. 400 pull buoy This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. Foundation Run: 35 Minutes 8 x 25 drills, RI=0:10 Bike: 2:30 6 x 50 @ speed intensity, RI=0:20 MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity 8 x 25 drills, RI=0:10 Speed Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. aero hard 80-100 rpm WU: Run 10 minutes @ moderate 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. Read this article on the new Outside+ app available now on iOS devices for members! 20 x 50 race effort on 5 SR WU: Bike 1 hour @ moderate aerobic intensity Sunday ): Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. MS: 5 x 15min. 100 at or slightly above race pace 4 x 50 @ speed intensity, RI=0:20 strides, easy walk between, Swim: 15min., On-course swim So glad you found it helpful Derek! 6 x 25 @ speed intensity, RI=0:20 6min. Triathlon: 70.3 HALF-IRONMAN : Intermediate: 7.25 to 14.25 hrs/wk MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Bike Power Intervals: 50 Minutes 2 x 75 as 25 sprint/50 steady 15 SR Hi there I love how well youve explained the training plan and the elements involved. MS: 6 x 5min. WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity 8 x 50 as 1 sprint/1 easy 30 SR 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) 8 x 25 kick, RI=0:15 fast/30sec. WU: 10 minutes @ moderate aerobic intensity Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). MS: 3x 800 Pull 30 SR WU: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity Beginner Half Ironman Training Plan (20 Weeks) fast and easy to 90sec. On at least one of the easy run days, do some type of hill, speed, or interval . CD: 250 @ low aerobic intensity, Long Run: 1:20 Bike: 4hrs. WU: 300 @ low aerobic intensity How Long Does It Take To Recover From A 70.3? WU: 10 minutes @ moderate aerobic intensity All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.All workouts have a PDF of the workout attached to save or print. This week is a recovery week of this 70.3 training plan. 2 x (30min. WU: 300 @ low aerobic intensity Pedalingfocus Do not worry about intensity effort, but instead focus on smooth technique. Improving your swim fitness and 2. PDF Super Simple Ironman 70.3 Triathlon Training Plan Try to get into open water a few times to practice. Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. CD: 10 minutes @ moderate aerobic intensity, Wednesday +++ repeat back down to 25s I dont have any specific nutrition plans (yet! MS: 1 hour and 10 minutes @ moderate aerobic intensity MS: 10 x (3min. Pull 100, 200, 300, 400 This plan will allow you to start the race with confidence and finish the race strong. Swim Base: 1700 Yards Swim Base: 2100 Yards Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. Swim Threshold + Sprint: 2100 Yards Hey there! CD: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday Long Bike: 3 Hours race effort/90sec. MS: 5 x (4min. WU: 10 minutes @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 1,000 faster than the first one (note change in effort) Saturday MS: 6min. 15min. WU: 300 @ low aerobic intensity MS: 3 x 300 @ threshold intensity, RI=1:00 Thanks!! 2. +++ Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. core strength, Swim: 60min., Threshold hard 80-100 rpm/4min. Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. WU: 10 minutes @ low aerobic intensity Ill email you the plan directly. After that is submaximal training, used in this plan as wake up intensity sessions. You may see workouts that call for a mixture of zones. Hi Michael! MS: 8 x (15sec. 8 x 25 drills, RI=0:10 8 x 50 descend 1-4, 5-8 15 SR You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training. Great to hear from you. Foundation Run: 50 Minutes 16min. 50 fast/25 easy 15 SR It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. MS: Run 20 minutes @ moderate aerobic intensity 3min. WU: 10 minutes @ moderate aerobic pace Questions? 12 x (90sec. Thank you for the resources. They were designed for training in a 25 yard pool. 500 Pull steady build MS: 3 x 200 @ threshold intensity, RI=0:45 easy) race effort/10min. 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. Super Simple Ironman 70 3 Triathlon Training Plan . CD: Run 10 minutes @ low aerobic intensity, Friday 5 x 20sec. 6min. core strength, Bike: 60min., Strength 8 x 25 drills, RI=0:10 +++ 15min. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 8 x 25 drills, RI=0:10 The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. TT/ 5min. 200 easy buoy only MS: 6 x 100 as core strength Repeat this 5 times (500m total of drills). CD: 300 @ low aerobic intensity, Brick Workout: 1:45 MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Always check with your doctor prior to starting any new exercise program.**. easy Fast-Track Triathlete includes Dixon's MS: Run 25 minutes @ moderate aerobic intensity core strength, Swim: 60min., Threshold Run off the bike: 10min. easy 55-65 rpm MS: 1500 pull (paddles/bouy/band) 5-10min. If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. MS: 300 Buoy only 8 x 25 drills, RI=0:10 Im thrilled that you were able to finish successfully and without injury. MS: 60min. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. split 15 SR WU: Run 10 minutes @ moderate aerobic intensity Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . You should be able to click on the link and the download comes up in Google Drive. Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time. Multisport Mastery https://multisportmastery.com/ MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) +++ Create a personalized feed and bookmark your favorites. Jon Fearne https://www.e3coach.com/ Run off the bike: 20min. WU: 10 minutes @ moderate aerobic intensity Foundation Run: 45 Minutes Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. MS: 1,000 start easy, build to hard (note time) MS: Run 20 minutes @ moderate aerobic intensity, Sunday 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. 6min. I am on my second week of this program and am absolutely loving it so far. CD: 300 @ low aerobic intensity. 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity. core strength, Bike: 75min., Strength Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. from above interval Compare to week 5, Swim: 60min., Race specific ), Swim: 60min.,Speed 8 x 25 kick, RI=0:15 4 x 75 @ VO2max intensity, RI=0:45 Bike Long Hill Climbs: 1:10 I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. easy), Swim: 60min. The final 10 days constitute a tapering period. hard 85-95 rpms/4min. I do have a couple of questions regarding how youre supposed to go about some of these workouts. easy 6 x 25 @ speed intensity, RI=0:20 8 x 25 drills, RI=0:10 big gear, strong/4min. See the Structured Workout Help Page for more information. best effort 60-65 rpm/4min. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? CD: 10 minutes @ moderate aerobic intensity, Wednesday Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 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. MS: 3 x ( Coach Alisons plans are designed to set you up for success! Bike: 3:40 WU: 22 minutes @ moderate aerobic intensity Bike Long Hill Climbs: 1:05 easy), Swim: 75min., Endurance #1, #3, #5 pull strong 6 x 75 @ VO2max intensity, RI=0:45 CD: 10 minutes @ moderate aerobic intensity, Friday . Alison Freeman: USAT Level II Endurance, IRONMAN, & TrainingPeaks Level 2 Certified Triathlon Coach. at 95 rpm 6 x 50 @ speed intensity, RI=0:20 CD: 250 @ low aerobic intensity. 4 x (5min, SE 50-65 rpm Bike: 90min., Aerobic Olympic-Distance Triathlon 8 x 25 kick, RI=0:15 1 x 100 race pace Also if I feel good, may push it. WU: 10 minutes @ moderate aerobic intensity Life can sometimes get in the way and I believe in removing stresses caused by missing a session (guilt stress can add fatigue; we dont want that). Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. +++ CD: 10 minutes @ moderate aerobic intensity, Sunday Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! core strength CD: 300 @ low aerobic intensity. Tempo Bike: 55 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 1,500 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 1,000 faster than the first one (note change in effort) Run: 40min. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. 70.3 Training Plan: 20 Weeks to Your First Half-Ironman - Triathlete 500, 400, 300, 200, 100 repeat back down to 30sec. hard (<95% max)/1min. easy Swim the maximum-intensity segment as though it were a race. 3 x 200 at 85% 10 SR WU: 300 @ low aerobic intensity Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. Half Ironman Triathlon Training Plan - 20 Week Foundation Run: 40 Minutes WU: 10 minutes @ moderate aerobic intensity This plan is event location specific to prepare you best for the course you will encounter. Tempo Bike: 1:05 Repeat 3 times adding 2 extra to each exercise on each new repetition. WU: 10 minutes @ moderate aerobic intensity +++ 5min. easy, Swim: 60min., Speed Run: 30min., Fartlek 1 x 100 5sec. 3 x 100 moderate MS: 2 x ( Repeat 4 times through. WU: 10 minutes @ moderate aerobic intensity $112.49 USD for the first year, billed yearly. CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes This race is not for the faint of heart, but for those . +++ CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes pace 10 SR You are looking at between 5 and 6 days a week of training sessions. 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. MS: Run 25 minutes @ moderate aerobic intensity 100 easy You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. race effort aero/10min. MS: 10 x (90sec. build 72 to 95 rpm easy /3min. at threshold 10K effort/90sec. CD: 10 minutes @ moderate aerobic intensity, Wednesday Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? MS: 7 x (4min. +++ The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. Swim Base: 1250 Yards From there, the next level is tempo training. MS: 4 x 800 Pull (buoy/ band/ paddles) CD: Run 10 minutes @ moderate aerobic intensity #3 & 6 All fast Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. Swim Base: 1825 Yards tempo/ 2min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity Many thanks in advance! Hi again that sounds like a fun routine! WU: 200 @ low aerobic intensity WU: 300 @ low aerobic intensity MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 75 fast 15 SR, 75 easy 15 SR MS: 15min. 200 kick Most weeks have 4 days of cycling. Intermediate Full Ironman Triathlon Training Plan- 20 Week Swim Fartlek + Sprint: 1600 Yards 3x (30sec. Swim Base: 1575 yards In Joe Skipper's case, that's the hotel pool behind the finish line. 6 x 25 @ speed intensity, RI=0:20 MS: 26 minutes @ threshold intensity On most weeks of the plan youll notice one highlighted session. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. We suggest a few years of race experience and a solid aerobic base before executing this plan. 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. #2 & 5 50 easy/ 50 fast 8 x 25 kick, RI=0:15 To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. Do you have any kind of nutrition plan to follow as a compliment to training? WU: 300 @ low aerobic intensity Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. Download the app. 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo WU: Run 10 minutes @ low aerobic intensity The 20 Week Half Ironman Training Plan To Complete Your First Race WU: Run 10 minutes @ moderate aerobic intensity Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. Foundation Run: 40 Minutes 4 Swim Sets For 70.3 Training 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. | Run 4 miles moderate + 2 x 10-second hill sprints. This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. MS: 15 x (1min. Tuesday CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes 20 Week Half Ironman Training Plan for Beginners; Let's get started! This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. WU: 10 minutes @ moderate aerobic intensity Save my name, email, and website in this browser for the next time I comment. What Is a Half Ironman Triathlon? 15min. Swim Base: 1400 Yards 8 x 25 kick, RI=0:15 MS:2 x ( WU: Run 10 minutes @ moderate aerobic intensity tempo/ 1min. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. The One Subscription to Fuel All Your Adventures. If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. 2min. Track your weight, sleep, hours, fatigue and stress while you train. Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. 4 x 300 descend 1-4 Speed 5 x 600 as 1 swim/1 pull steady 15 SR Triathlete's Complete Guide to Training for a Half-Iron/70.3 Triathlon CD: 10 minutes @ moderate aerobic intensity, Wednesday 10K pace/2min. WU: Run 10 minutes @ low aerobic intensity 2min. CD: 10 minutes @ moderate aerobic intensity, Friday easy), Swim: 60min., Race specific hard aero, 80-100 rpm/1min. MS: 12 x (5min. 8 x 25 kick, RI=0:15 drop 5 sec. That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. +++ 8 x 25 drills, RI=0:10 Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. WU: 200 @ low aerobic intensity CD: 300 @ low aerobic intensity. easy), Run: 40min. 8 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: Bike 45 minutes @ moderate aerobic intensity 2 x (1min. fast/1min. easy), Swim: 60min. Foundation Bike: 1:30 Sprint Triathlon! tempo effort aero 80-90rpm, Run: 80min., Tempo Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Brick Workout: 2:30 200 buoy MS: 5 x (4min. 5 x 100 @ VO2max intensity, RI=1:00 MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) WU: 10 minutes @ low aerobic intensity But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. MS: 20 x 50 at Target race effort on 5 SR PDF Super Simple Ironman 70 3 Triathlon Training Plan MS: 40 minutes @ moderate aerobic intensity Race Day! Improving your technique.