MS: 1 hour and 25 minutes @ moderate aerobic intensity This plan is designed for first-time Ironman triathletes, helping to bring you from a base fitness level to Ironman ready. 10 x 25 kick, RI=0:15 MS: 55 minutes @ moderate aerobic pace (They don't have to be long ones.) WU: 10 minutes @ moderate aerobic intensity This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. 10 x 25 kick, RI=0:15 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes MS: Run 2 hours and 10 minutes @ moderate aerobic intensity 4. To get through a long race like a half-iron, youre going to need a lot of gear. 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, Bike Long Hill Climbs: 1:30 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. WU: 10 minutes @ moderate aerobic intensity Strength & Conditioning guide, coach's tips and more! Well-structured half Ironman training plans will factor in periodization, which is the term given to the many phases of training in any given year. WU: 10 minutes @ moderate aerobic pace Swim Base: 3900 Yards 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: 10 minutes @ recovery intensity Download the app. WU: Run 10 minutes @ low aerobic intensity Swim the maximum-intensity segment as though it were a race. MS: 2 hours and 40 minutes @ moderate aerobic intensity Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity The conditioning priorities in this phase are developing aerobic capacity and building endurance. MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday It takes time, dedication, and a solid 70.3 training plan. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. 10 x 25 drills, RI=0:10 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. One of the biggest challenges of training for a half-iron triathlon is fitting in training alongside work, family, and social commitments. 10 x 25 kick, RI=0:15 The last two weeks of this training plan are a taper period. This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). CD: 10 minutes @ moderate aerobic intensity, Wednesday However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. CD: Run 10 minutes @ moderate aerobic intensity Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. MS: Run 30 minutes @ moderate aerobic intensity, Friday CD: 350 @ low aerobic intensity, Wednesday Swim Base: 2600 Yards Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. Eating protein and carbohydrate within the recovery window, when your body is most receptive to fuel, helps your body to repair the muscles and grow back stronger. Happy training! Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. WU: 10 minutes @ moderate aerobic intensity *Plus, youll also receive free regular training tips from head coach Phil Mosley! This week is a recovery week. The right Ironman training plan can help you perform your best on race day. 12 x 25 @ speed intensity, RI=0:20 10 x 25 kick, RI=0:15 Swim Fartlek + Sprint: 2900 Yards Brick Workout: 2:15 WU: 10 minutes @ moderate aerobic intensity 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). RELATED:Practical Guidelines for Fueling and Nutrition. Swim the maximum-intensity segment of the workout as though it were a race. 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ low aerobic intensity 10 x 25 drills, RI=0:10 Every fourth week is an active recovery week, with less training, to help your body recover and adapt. DRILL Your preference of swim technique drill. Triathlon swimming goggles typically have more visibility and protection for open-water swimming. CD: Run 10 km. The peaks phase of training begins today. Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Most of your training can be done at chatting pace, but its also good to include some harder efforts. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour WU: Run 10 minutes @ moderate aerobic intensity The key workouts are base and fartlek swim intervals and foundation and long rides and runs. 10 x 25 drills, RI=0:10 Supersapiens is the. 10 x 75 @ VO2max intensity, RI=0:30 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). To get this plan plus the 8-week version, please. CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 25 minutes @ moderate aerobic intensity 10 mins in upper Z3 + 2 mins recovery in Z1. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. 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. 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. It varies from athlete to athlete based on personal preference, but sports dietitian Susan Kitchen lays out the core tents in herHalf Ironman (70.3) Nutrition Plan: Some additional resources to help you establish your nutrition and hydration strategy for your half Ironman race: Will you become a half-iron finisher this year? 10 x 25 drills, RI=0:10 Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity Tempo Run: 44 Minutes MS: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Long Run: 2:50 WU: 10 minutes @ moderate aerobic intensity You will also do longer workouts at high aerobic intensity and threshold intensity to enhance your ability to sustain a relatively fast pace. WU: 10 minutes @ moderate aerobic intensity Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Nice easy run in Z2, preferably at race venue. You will also do a small amount of high-intensity work (e.g. CD: 31 minutes @ moderate aerobic intensity, Wednesday Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). 10 x 25 drills, RI=0:10 MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 MS: Run 22 minutes @ threshold intensity MS: Run 20 minutes @ threshold intensity Tuesday If you follow our training plans, we do all the thinking for you. Zone 5 Feels like V. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. If you want, you can then adjust the plan length to start it on a different day. Swim Base: 2450 Yards Swim Base: 2400 Yards This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. Tuesday 10 x 25 drills, RI=0:10 Tempo Run: 50 Minutes WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). WU: 350 @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. Download The Free Printable PDF Plans Here! CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday Be sure to get a hydration storage system that lets you take more than you think you might need. 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). This has a bearing on the difficulty level you choose. 7 x 50 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: 24 minutes @ threshold intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) But a coach is not required in order to successfully train for a 70.3. CD: 300 @ low aerobic intensity, Long Run: 2:30 WU: 250 @ low aerobic intensity MS: Run 40 minutes @ moderate aerobic intensity MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries

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