Base, 4 wk, Run/bike/swim focus, Sunday rest, Half IM

Average Weekly Training Hours 09:37
Training Load By Week
Average Weekly Training Hours 09:37
Training Load By Week

This is a base phase triathlon training plan for half Ironmans, four weeks long, that is repeatable as for as long as you'd like. Good stuff. Get on it!

Sample Day 2
0:33:00
RUN 30 minute Push Run (Easy)

This is at an easy pace. 4/10 effort level.
1. Do a set of pull ups before starting.
2. Starting at 10 minutes into the run, do a set of push ups followed by a set of air squats.
3. Run for another 10 minutes.
4. Repeat the push ups and air squats again.
5. Keep doing this until you have ran for an hour.
6. If you pass a pull up bar along your run, do some more pull ups.
7. Finish the run with a final set of push ups, squats, and pull ups.

Keep your running time seperate from the time spent doing the other workouts. We want a full hour of running!

Sample Day 2
0:45:00
SWIM 45 Minutes 10x100s (Easy)

HARD!
10 minutes Warm up.
10 x 100s, Using your Known Interval (Chat with me about that).
5 x 100s, same thing.
5 minutes cool down, swimming every other lap with head out of water, looking forward. This cooldown is a real burner, so take your time.

Sample Day 3
0:45:00
BIKE 45 minutes of Big Gear Hill Climbs(Copy)

Start and finish with at least a 7 minutes warmup/cooldown.

Find a nearby hill or route with lots of hills and climb them in a large gear. If you are on a trainer, make the hills about 3 minutes long, with 1 minute recovery between them.

The large gear teaches you to generate POWER and make hill climbing easier. We want no more than 60 rpm. BIG POWER like a diesel! No spinning up that hill!

Sample Day 4
0:33:00
RUN 30 minute Push Run (Easy)

This is at an easy pace. 4/10 effort level.
1. Do a set of pull ups before starting.
2. Starting at 10 minutes into the run, do a set of push ups followed by a set of air squats.
3. Run for another 10 minutes.
4. Repeat the push ups and air squats again.
5. Keep doing this until you have ran for an hour.
6. If you pass a pull up bar along your run, do some more pull ups.
7. Finish the run with a final set of push ups, squats, and pull ups.

Keep your running time seperate from the time spent doing the other workouts. We want a full hour of running!

Sample Day 4
0:30:00
2743m
SWIM 30 minutes Easy Drills (Easy)

These drills are to be done on occasion to make sure you are on track with stroke technique.

Swim 3 x 500's, but do one of these drills every other 500.

1. PENCIL DRILL. Bring an unsharpened pencil with you. As you swim freestyle, you cannot pull your hand back until you have exchanged the pencil to the other hand. The exchange occurs when your arms are fully extended over your head.

2. FIST SWIMMING. Swim with keeping your fists closed. Stupid looking, yes, but it forces you to control your planing angle using your core and legs.

3. PULL BUOY. This drill will make you an incredibly powerful swimmer. Find/buy/borrow one of those foam buoys you put between your legs. This isolates your legs and makes you have to pull HARD. Do not kick.

4. DOUBLE FLIP TURNS. Do a double flip turn at each turn. You'll get good and dizzy and hypoxic. Great for teaching toughness in open water conditions.

5. MAX PULLS. Use the same pull buoy from #4, but try to take as few strokes as possible to cross the pool. Count your strokes. Alternate between crossing the pool with ease and grace, coasting as much as you can, with the opposite method of huge and powerfully strong strokes, crushing your upper body to get across as fast as you can with as few strokes as you can.

Sample Day 5
0:30:00
BIKE 30 minutes The Downward Spiral

5 minute 3/10 effort easy and fast spinning.
Do 1x the following set.
-----------------
2:00 HARD! Follow with 2:00 rest.
1:45 HARD! Follow with 1:45 rest.
1:30 HARD! Follow with 1:30 rest.
1:15 HARD! Follow with 1:15 rest.
1:00 HARD! Follow with 1:00 rest.
45 secs HARD! Follow with 45 secs rest.
30 secs HARD! Follow with 30 secs rest.
15 secs HARD! Follow with 15 secs rest.
-----------------
Spin easy to finish out the hour. Congrats, you should go pro. :)

Sample Day 6
0:30:00
SWIM 30 Minutes Pyramid (Easy)

Easy effort level

"The Pyramid" is an entertaining way to get in a TON of distance.

Start with a 100 yards, then 200 yards, then 300, then 350, then back down with 300, 200, 100.

To make it challenging, sprint the last 25 yards of each 100 yards. This builds the ability to sprint to catch up the the pack for drafting or to break free of people sucking off your hard work.