14 Week Novice Half Marathon w/ Triathlon Cross Training (great prep for IM 70.3 training)

Average Weekly Training Hours 09:10
Training Load By Week
Average Weekly Training Hours 09:10
Training Load By Week

This 14 week half marathon plan incorporates swimming, biking and weights as cross training and is perfect for an athlete training for a half marathon prior to beginning half ironman distance training.

Weekly training totals are 8 to 11.5 hrs per week with 3 runs, 2 swims, 2 bikes, and 2 strength sessions. The plan begins with a weekly total of 1:30 running, 2:45 biking, 1:05 swimming.

Fridays are days off for maximum flexibility (if something comes up during the week, that becomes your off day and you make up training on Friday). The training cycle is 2 weeks of build followed by 1 week of recovery.

Sample Day 1
0:30:00
Endurance Swim - 2x300

10 min warmup, 5 min drills, 2x300 (15 sec rest), 5 min cool down

Sample Day 1
1:00:00
Anatomical Adaptation

5 min warmup on exercise bike
1. Choose one: Double leg squat or single leg squat
2. Choose one: Step up, lunge, or leg press
3. Leg Curl
4. Power Step-up
5. Catch and Pull
6. 3x 30 sec front plank (1 min rest btwn reps)
7. 3x 30 sec side plank, both sides (1 min rest btwn reps)
5 min cool down on exercise bike

Sample Day 2
1:00:00
Aerobic - 30 min run

15 min walking warmup
30 min run Zone 1-2
15 min walking cool down

Sample Day 3
0:35:00
Interval Swim - 5x100

10 min warmup, 5 min drill, 5x100 (15 sec rest), 5 min cool down

Sample Day 3
1:00:00
Anatomical Adaptation

5 min warmup on exercise bike
1. Choose one: Double leg squat or single leg squat
2. Choose one: Step up, lunge, or leg press
3. Leg Curl
4. Power Step-up
5. Catch and Pull
6. 3x 30 sec front plank (1 min rest btwn reps)
7. 3x 30 sec side plank, both sides (1 min rest btwn reps)
5 min cool down on exercise bike

Sample Day 4
0:45:00
Trainer - Single Leg Drills

15 min warmup Zone 1
Do hard drills and tempos in Zone 2, recovery spins in Zone 1
6x30 sec one leg drill (switch legs every 30 sec)
2 min spin
6x30 sec one leg drill (switch legs every 30 sec)
2 min spin
5 min tempo
1 min spin
4 min tempo
1 min spin
3 min tempo
1 min spin
2 min tempo
1 min spin
1 min tempo
1 min spin
***Transition to run***

Sample Day 4
0:30:00
Brick Run

15 min run off bike Zone 2
15 min walking cool down

Sara Crawford
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Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.