24 week half ironman training plan pdf

The sooner you start, the more time you have to build up your fitness gradually. Brick Workout: 1:35 5 mins in low Z4 + 30 secs recovery in Z1. 15 mins in upper Z3 + 2 mins recovery in Z1. MS: Run 45 minutes @ moderate aerobic intensity While you dont need a tri-specific bike, at the 70.3 distance a tri bike will be faster, more comfortable and recruit muscles that wont interfere with your run. Better organization means less chance of forgetting something when it matters. If your race is on Saturday, take Friday as a rest day. CD: 10 minutes @ moderate aerobic intensity, Wednesday This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. The name half-iron comes from the standardized distancesin triathlon. CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 10 x 25 kick, RI=0:15 Tuesday ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. WU: 250 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 12 x 25 @ speed intensity, RI=0:20 It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Its time to get race fit in this 8-week phase. 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. It can also mitigate the effects of stress hormones, which are elevated during exercise. 10 x 50 @ speed intensity, RI=0:20 The right Ironman training plan can help you perform your best on race day. MS: Run 35 minutes @ moderate aerobic intensity Check out Triathletescomprehensive, illustrated guide to buying tri gear. Swim Fartlek: 3100 Yards Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 Swim Base: 3700 Yards Then we have the training plan for you! An Iron-distance triathlon, also known asa full Ironman, is 140.6 miles in lengththis was the length of the original Ironman Hawaii, first held in 1978. 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 45 minutes @ moderate aerobic intensity, Sunday MS: Run 25 minutes @ moderate aerobic intensity This is a swim time trial workout. 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 . Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. Wednesday Plan Overview The training plan breaks down the 24-week training schedule into the following periods: This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:55 CD: 10 minutes @ moderate aerobic intensity, Sunday WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes Long Bike: 4 Hours That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. Hard/VO2 Max Heart rate 93-100% of max. Swim Base: 1800 Yards Olympic-Distance Triathlon Brick Workout: 1:30 Foundation Run: 45 Minutes 6 x 50 @ speed intensity, RI=0:15 Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). MS: 2,400 @ moderate aerobic intensity MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) WU: Bike 1 hour @ moderate aerobic intensity Swim Base: 3900 Yards As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. WU: 11 minutes @ low aerobic intensity Also include race simulation brick sessions - that include a swim, bike and run. WU: 350 @ low aerobic intensity WU: 250 @ low aerobic intensity Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity. 20 mins in upper Z3 + 2 mins recovery in Z1. MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Swim Base: 40 Minutes Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. Easy/steady swim in Z2. Swim Base: 1600 Yards Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. WU: Swim 1.5 km WU: 350 @ low aerobic intensity 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). WU: Run 10 minutes @ low aerobic intensity Friday After all, one doesnt simply wake up and decide they want to race a 70.3. 10 x 25 drills, RI=0:10 CD: 10 minutes @ recovery intensity, Sunday 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). Training will start to include more higher-intensity work and race-pace efforts. Training for and racing a 70.3 requires lots of hydration. CD: 10 minutes @ moderate aerobic intensity, Sunday 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. MS: Run 25 minutes @ moderate aerobic intensity 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. 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. For some, it can be a challenge to find an hour during the work day for a swim or three hours for a long ride on the weekend. WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 This is your long run for the week and it will progress in duration. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. MS: 1 hour and 10 minutes @ high aerobic intensity 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). CD: 10 minutes @ moderate aerobic intensity, Friday You will also do a small amount of high-intensity work (e.g. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Recovery Bike: 20 Minutes Long Bike: 5:15 10 x 25 drills, RI=0:10 As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! WU: Run 10 minutes @ low aerobic intensity WU: 350 @ low aerobic intensity Looking to race a half-Ironman distance in the next six months? Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. Success! When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. 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. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards CD: 10 minutes @ moderate aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity MS: 4 hours and 55 minutes @ moderate aerobic intensity MS: Run 1 hour @ moderate aerobic intensity, Sunday Recovery Run: 35 Minutes 10 x 75 @ VO2max intensity, RI=0:30 Steady State Bike: 2 Hours Every fourth week is an active recovery week, with less training, to help your body recover and adapt. MS: 3,000 @ moderate aerobic intensity If youre not quite there yet, choose a training plan that will allow you more time to build your fitness and endurance. WU: 10 minutes @ moderate aerobic intensity MS: 2,600 @ moderate aerobic intensity One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Triathlon distances: your complete guide Three-phase training plan Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). WU: 350 @ low aerobic intensity Wednesday Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Beginner, Intermediate & Advanced versions. WU: 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Sunday MS: 55 minutes @ moderate aerobic pace Triathlon swimming goggles typically have more visibility and protection for open-water swimming. MS: 40 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2450 Yards Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ low aerobic intensity, Thursday You'll need a decent base level of fitness and an understanding of working at differing levels of intensity. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. 10 x 25 drills, RI=0:10 Swim the maximum-intensity segment as though it were a race. Fuel and hydrate early and often. Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! They designate Monday as a rest day; I have added strength training in this plan on Mondays. 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity Would you like your friends and family there to cheer you on, or would you rather fly solo? There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. Swim Fartlek + Sprint: 1200 Yards Swim Fartlek + Sprint: 2575 Yards Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. The One Subscription to Fuel All Your Adventures. Running Strides:MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: Run 10 minutes @ moderate aerobic intensity Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. Average weekly training hours are 10:13 with the biggest week at 13:42 hours. WU: Bike 1 hour @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 6 x 25 @ speed intensity, RI=0:20 Brick Workout: 4:30 WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity A half Ironman is a big step-up from the standard Tri. WU: 350 @ low aerobic intensity MS: 4 x 100 @ VO2max intensity, RI=1:00 MS: Run 35 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Happy training! Exercise physiologist Dr. Stacy Simsrecommendsmen and women take in 20-30g of protein in the 30-45 minutes immediately following a workout; women should also take in 0.75g of carbohydrates per kilogram of body weight immediately following prolonged sessions in order to maximize muscle glycogen restoration and men 1-1.2 g/kg body weight. MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity CD: 350 @ low aerobic intensity, Tempo Run: 1:05 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). 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, Steady State Bike: 1:15 CD: Run 10 minutes @ low aerobic intensity, Friday WU: 10 minutes @ low aerobic intensity 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. 10 x 25 kick, RI=0:15 MS: Run 30 minutes @ threshold intensity, Friday With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. WU: 250 @ low aerobic intensity They will gradually build your endurance. 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. 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). Unlike training for a half marathon, which is fairly straightforward, training for a 70.3 has a lot of moving parts, and a coach can help to bring some organization to the process. Foundation Run: 45 Minutes WU: 350 @ low aerobic intensity Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). MS: 1 hour and 25 minutes @ moderate aerobic intensity MS: 2 hours and 55 minutes @ moderate aerobic intensity RELATED: Triathletes Complete Guide on How to Train For an Ironman. MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 WU: 350 @ low aerobic intensity Tempo Run: 44 Minutes 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). WU: Run 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest).

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