60min. CD: 16 minutes @ moderate aerobic intensity, Wednesday 8 x 25 drills, RI=0:10 1,000 faster than the first one (note change in effort) Thank you so much for this! Want to transform your triathlon knowledge, training, and performance? 8 x 25 drills, RI=0:10 hard 2 x (200 swim CD: 250 @ low aerobic intensity. MS: 20min. 70.3 Triathlon Training Plan: A Time-Efficient Program. Swim Fartlek + Sprint Swim Base: 2500 Yards WU: 300 @ low aerobic intensity 6min. Track your weight, sleep, hours, fatigue and stress while you train. WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity Way to go Sarah! MS: Run 14 minutes @ threshold intensity Foundation Run: 35 Minutes 200 easy +++ That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. Include: 30 best possible distance, Swim: 65min. CD: 300 @ low aerobic intensity. CD: 9 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity Bike: 90min. Program for athletes with average ability in cycling, swimming and running. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 CD: 300 @ low aerobic intensity, Saturday Compare to week 5, Run: 60min., Run test core strength, Bike: 80min., Threshold easy WU: 300 @ low aerobic intensity MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). CD: Run 10 minutes @ moderate aerobic intensity Swim Threshold + Sprint: 2000 Yards MS:2 x ( | Run 4 miles moderate + 2 x 10-second hill sprints. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Bike Power Intervals: 45 Minutes MS: 10 x 30 seconds with 2-minute active recoveries 1. 15min. Swim Base: 1575 yards 2 Small paddles only tempo 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) Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? 8 x 25 @ speed intensity, RI=0:20 Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. MS: Run 45 minutes @ moderate aerobic intensity Similar to the runs, many bike workouts are simply time-based with a particular zone. tempo/5min. Race Day! Week 1 Monday: Rest. This is the high end of endurance, normally just below or around threshold. MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Tuesday MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 (Note the zones used in that post are a little different than this plan). In a second, youll see a breakdown of discipline specific workouts. CD: Run 10 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 250 @ low aerobic intensity WU: 13 minutes @ moderate aerobic intensity 15min. MS: Run 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Your long endurance workouts on the weekends become really long in this 6-week phase to ensure youre able to go the distance on race day. They were designed for training in a 25 yard pool. faster than previous 100s From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. There is a race simulation day in week 12 and a race day fitness benchmark in week 16. Tempo Bike: 1:15 MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 1500 TT (record time) 15min. Run: 45min. ), Swim: 60min.,Speed Run 15 minutes @ moderate aerobic intensity. 2 x 75 as 25 sprint/50 steady 15 SR 10K pace/2min. core strength, Bike: 75min., Threshold easy), Swim: 50min., Recovery at race effort/ 2min. If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. WU: 300 @ low aerobic intensity Does this mean that you are supposed to do 5 sets of 100 m drills of, then rest and do 2 sets of 400 meters fast? MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Congrats on finishing your first 70.3! MS: 2 hours and 25 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 10min. https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554, Swimming: capable of swimming comfortably for 30 minutes, Cycling: able to cycle 60 minutes continuously at a comfortable pace, Running: able to run 40 minutes continuously, Zone 4 Sub-Max efforts (100-105% threshold heart rate), RPE = 8 to 9, Zone 3 Tempo (about 90-98% of threshold heart rate), RPE = 7 to 8, Zone 2 Base Endurance (about 80-88% of threshold heart rate), RPE = 6, Zone 1 Recovery, anything lower than base (generally around 67-76% threshold heart rate), RPE = 5 to 6. The rest days arent completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. Read this article on the new Outside+ app available now on iOS devices for members! The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. Swim Base: 1000 Yards 20 Week Half Ironman Training Plan for Beginners; Let's get started! MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Run: 30min. MS: Bike 45 minutes @ moderate aerobic intensity 7min. You should be free of any injuries that affect your ability to train. 8 x 25 drills, RI=0:10 2min. hard (<95% max)/1min. MS: Run 30 minutes @ moderate aerobic intensity. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. easy), Swim: 60min. 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. This is your endurance realm; you build your engine here. 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. First mile race simulation MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) drop 5 sec. +++ This 70.3 intermediate training plan is designed to help athletes improve on their times. WU: 300 @ low aerobic intensity MS: 800 build by 200 Swim Fartlek + Sprint: 1700 yards . 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. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Home USA Races California New York Illinois Georgia Florida Texas World Races Race Calendars April 2023 May 2023 June 2023 July 2023 August 2023 September 2023 October 2023 November 2023 December 2023 January 2024 at 95 rpm, 3min. April 17, 2023 Matt Fitzgerald Heading out the door? 5-10min. Use our 20 week 70.3 Training Plan to prepare. CD: Run 10 minutes @ moderate aerobic intensity. MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 25 drills, RI=0:10 4 x 50 build within each 10 SR 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: 8 x 50 descend 1-4 on 10 SR 8 x 25 FAST 10 SR 2 x (30sec. 4 x 50 Build 10 SR core strength, Swim: 60min., Threshold MS: Run 20 minutes @ moderate aerobic intensity, Sunday Swim Fartlek + Sprint: 1750yards Repeat 3 times. MS: 12min. This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. Quickly view upcoming workouts in the TrainingPeaks app. 4. MS: 55 minutes @ moderate aerobic pace MS: 8 x 30 seconds with 2-minute active recoveries +++ 200 drill/nonfree 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 MS: 2 hours and 40 minutes @ moderate aerobic intensity 50 easy kick) WU: 300 @ low aerobic intensity Bike: 4hrs. Swim Fartlek + Sprint: 1600 Yards 8 x 25 kick, RI=0:15 Your pre-race taper begins on Thursday. Just keep that in mind if youre comparing workouts from different plans. Swim Threshold + Sprint: 2100 Yards +++ WU: 300 @ low 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). CD: Run 10 minutes @ moderate aerobic intensity There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. 8min. MS: 25 minutes @ moderate aerobic intensity RELATED: Background requirements. MS: 10 x (90sec. Upload completed workouts from your favorite tracking app or device. 8 x 25 drills, RI=0:10 easy) WU: 300 @ low aerobic intensity Foundation Bike: 1:45 5min. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 MS: 2 x ( WU: 10 minutes @ moderate aerobic intensity 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. CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes uphill From there, the next level is tempo training. For many, . MS: Run 20 minutes @ moderate aerobic intensity Hi there I love how well youve explained the training plan and the elements involved. CD: 10 minutes @ moderate aerobic intensity, Wednesday 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. Bike: 3:40 6 x 100 @ VO2max intensity, RI=0:45 CD: 300 @ low aerobic intensity, Saturday CD: Run 10 minutes @ low aerobic intensity, Thursday +++ Bike: 90min., Tempo MS: 20 x 100 best possible avg. MS: 9 x 30 seconds with 2-minute active recoveries Run: 30min. 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) 10min. WU: 10 minutes @ recovery intensity Swim Base: 1700 Yards Thank you for this! #2, #4, #6 swim steady Throughout the plan, weekly training hours range from 7:15 to 14:15. easy 8min. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. The One Subscription to Fuel All Your Adventures. WU: Run 10 minutes @ low aerobic intensity 3min. hard 80-100 rpm/4min. Bike Long Hill Climbs: 1:10 MS: 3 x 200 @ threshold intensity, RI=0:45 WU: 250 @ low aerobic intensity Foundation Bike: 1 Hour MS: Run 15 minutes @ moderate aerobic intensity Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. WU: Swim 800 We do these short sessions to wake mind and body up and prepare ourselves for the big day. MS: Bike 56 miles 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. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold MS: Run 12 minutes @ threshold intensity Make sure you make it hard for yourself. Swim Base: 2100 Yards CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes fast MS: 4 x 6min. 8 x 25 drills, RI=0:10 Swim Threshold + Sprint: 1400 Yards 3 Buoy and band only fast turnover fast/30sec. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) Run: 40min. Tony Rich https://www.eventhorizon.tv/. In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. SE/ 2min. It is not meant for advanced athletes looking to PR. 200 easy pull 10min. MS: 1 hour and 55 minutes @ moderate aerobic intensity Swim Base:1900 Yards easy 50 easy and relaxed steady aero, Run: 60min., Tempo best effort 60-65 rpms/4min. core strength, Swim: 30-40min, Endurance 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. Saturday Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 1 hour and 25 minutes @ moderate aerobic intensity easy Run: 50min., Speed Can someone please send a copy to me or post it? MS: 1,000 @ maximum intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 ), but if you poke around here you can find a lot of helpful sports nutrition topics. Do the 400, rest 30-60 sec, then do the second 400. Ive seen a lot of plans with a Sunday or Monday consistent Off day. WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 1300 Yards 8 x 25 kick, RI=0:15 hard/2min. CD: 300 @ low aerobic intensity, Saturday Foundation Bike: 1 hour 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. Swim Base: 2100 Yards Tuesday WU: Run 10 minutes @ moderate aerobic intensity I followed the plan, did the training and come race day I wasnt nervous. 4 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ low aerobic intensity, Friday MS: 3 x ( MS: 2 x ( 15min. Swim Base: 2400 Yards MS: Run 16 minutes @ threshold intensity Half Ironman Run - 13.1 miles (21.1k) The Swim The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page. +++ MS: 6 x 100 as Swim Threshold + Sprint: 2100 Yards tempo/ 2min. 5 x 2min. This is done in two ways: 1. easy) MS: 2 x (5K TT effort/5min. Hi I would like a copy of the free Half Ironman Beginner 20 week training program +++ Foundation Run: 40 Minutes Sure, coach recommends appreciated. 6 x 25 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 3 x 100 at race pace), Bike: 45min., Active recovery WU: 10 minutes @ moderate aerobic pace Swim the maximum-intensity segment as though it were a race. Phil's Intermediate IRONMAN 70.3 Plan is just what you need! CD: 20 minutes @ moderate aerobic intensity, Wednesday 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. from above interval MS: 60min. build, Swim: 90min., Strength 8 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity MS: 2 x 400 @ threshold intensity, RI=1:15 This is a swim time trial workout. +++ easy CD: Run 10 minutes @ moderate aerobic intensity, Wednesday 400 pull buoy at threshold 10K effort/90sec. Easy, Swim 60min. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. MS: 3 x 200 @ threshold intensity, RI=0:45 8 x 25 drills, RI=0:10 MS: 2 x 200 @ threshold intensity, RI=0:45 Speed 6 x 25 @ speed intensity, RI=0:20 60-65 rpm/4min. 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test Hi Megan! WU: 300 @ low aerobic intensity This 20 week program is an Intermediate Plan for 70.3 athletes. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday MS: 16 x 25 sprint 20 SR 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) Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks. 8 x 25 kick, RI=0:15 Ill email you the plan directly. Long Bike: 2:15 8 x 25 drills, RI=0:10 tempo/3min. Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. easy The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. I was able to complete my first 70.3! core strength, Swim: 60min., Threshold +++ 600 as 50 build sight x 8 strokes/50 easy easy The average heart rate youll take during this time is your threshold heart rate. aero tempo 80-85 rpm, Run 60min., Tempo Running is Heart Rate and Pace guided. Does that make sense? If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. total This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. MS: 8 x 3min. Run off the bike: 15min. 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. Build x 200 CD: 10 minutes @ recovery intensity, Sunday Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. MS: 1 hour and 10 minutes @ moderate aerobic intensity #1 & 4 50 fast/ 50 easy WU: 10 minutes @ moderate aerobic intensity hard 80-100 rpm/4min. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. 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. - as well as in maximizing the efficiency of my athletes' training hours. The final 10 days constitute a tapering period. MS: 3x (5min. Swim Base: 1600 Yards at 110 rpm), Run: 50min., Strength CD: 10 minutes @ moderate aerobic intensity, Wednesday 4 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 CD: 10 minutes @ low aerobic intensity, Friday 8 x 25 drills, RI=0:10 This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. Saturday Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. Plan for your event in the TrainingPeaks calendar. WU: 300 @ low aerobic intensity Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. You should be able to click on the link and the download comes up in Google Drive. So glad you enjoyed the Olympic plan. 100 fast, right into 100 steady This plan is event location specific to prepare you best for the course you will encounter. Your email address will not be published. increase x 15sec. 2min. CD: 300 @ low aerobic intensity. 10 x 50 dive start fast on 30 SR WU: 300 @ low aerobic intensity 8 x 25 kick, RI=0:15 20 x 50 race effort on 5 SR Foundation Run: 40 minutes Bike: 45min total, easy gear Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs.

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