Half Marathon Training Plan For Triathletes - 12 Weeks
Author
Max Spradley
All plans by this CoachLength
12 Weeks
Typical Week
4 Run, 1 Strength, 1 Swim, 1 Bike
Longest Workout
15 miles
Plan Specs
running half marathon intermediate advanced
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Summary
This training plan is designed for the intermediate/advanced triathlete looking to race a Half Marathon (13.1 mi) or to simply improve upon their long course run leg. This plan can also work for a runner looking to incorporate some cross training into their weekly training schedule or an athlete that wants to boost their run fitness, but unable to run 6 or 7 days / week due to injury/schedule/etc.
This plan assumes the athlete has a decent amount of base aerobic fitness. The athlete may have recently completed some base aerobic training OR just raced an 'A' triathlon and is now looking to do a late season running race. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably run 8 - 10 miles at an aerobic/Z2 pace.
This plan has four (4) main weekly runs: 2 Aerobic, 1 Race Pace, 1 Speedwork. In addition to the run workouts, each week typically contains 1 Swim, 1 Bike and 2 Strength workouts.
The Swim and Bike workouts can be modified to allow for more/less swim and/or bike volume. The key is to not do anything that would sacrifice the quality of the run workouts. If you find yourself struggling with the Run workouts, ask yourself if you are doing too much swim/bike/strength and adjust accordingly.
The Training Zones and paces referenced can be found via one of the many on-line running calculators using previous race results or a field/threshold test. You can also use Rate of Perceived Exertion (RPE) - a scale of 1 (very very easy) to 20 (very very hard):
Zone: Name (RPE) - Description
Z1: Recovery (6 - 8) - Very Light
Z2: Extensive Endurance (9 - 11) - Light
Z3: Intensive Endurance (12 - 14) - Somewhat Hard
Z4: Sub Threshold (15) - Hard
Z5a: Super Threshold/LT (16) - Hard
Z5b: Anaerobic Endurance (17) - Very Hard
Z5c: Power (19 - 20) - Very, Very Hard
NOTE: These Zones are based upon those in Joe Friel's The Triathlete's Training Bible
Stats
Sample Day 1
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury.
** Main Set **
Run in Z2 for the distance specified.
Sample Day 1
** Warm Up **
- 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill
** Main Set **
1 Circuit = 10 reps of each of the following exercises:
- Push-Ups
- Sit-Ups
- Squats
- Reverse Lunge
- Side Lunge
- Plank (60 seconds)
Perform 10 Circuits (i.e. 100 reps of each exercise)
** Cool Down **
- 05 min Z1 on Bike, Elliptical or Treadmill
Originally from: http://www.ironman.com/triathlon/news/articles/2014/06/strength-training-for-busy-triathletes.aspx#ixzz37yHkYbaU
Sample Day 2
** Purpose **
Train at your Half Marathon Pace (HMP) to work on your endurance, Lactate Threshold (LT), pacing skills and race preparation.
** Warm Up **
- 1 mi Z1 -> Z2
** Main Set **
- 3 mi Z2
- 2 mi @ HMP
** Cool Down **
- 1 mi Z2 -> Z1
Sample Day 3
** Purpose **
Train your Aerobic Endurance pace to work on endurance and pacing.
** Warm Up **
- 300 Free EZ/Z1
** Drills **
- 8 x 25 with 0:15 Recovery
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill
** Main Set **
- 4 x 50 Fast with 0:30 RI
- 4 x 400 Z2 with 1:00 RI
#1 - Free
#2 - Pull
#3 - Every 4th 25 Fast
#4 - Free
- 4 x 100 Fast with 0:30 RI
** Cool Down **
- 300 Choice EZ/Z1
Sample Day 4
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The hills add in a strength component to the run.
** Warm-Up **
- 10 min Z1 -> Z2
** Hills **
- 8 x [2 min ~6% Hill Z4/Z5 + 4 min RI/Z1]
** Cool-Down **
- 05 min Z2 -> Z1
For the "Hill", find an incline that is approx 6% and run uphill "hard" (Z4/Z5) for 2 minutes. Rest/recover (and jog back down) for 4 minutes and then repeat.
As you run uphill - focus your eyes near the top of the hill (up) and focus on quick, short, but powerful strides.
NOTE: Due to the shortness of the interval, your heart rate will NOT likely reach Z4/Z5. Instead focus on RPE/effort.
Sample Day 5
** Warm Up ** - 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill ** Main Set ** NOTE: For each muscle group, do the following: - Choose one (1) exercise - Set #1: 12 Reps - 30 sec stretch of muscle group - Set #2: 8 Reps (increased weight) - 30 sec stretch of muscle group * Quadriceps * - Squat - Lunge - Leg Press * Upper Back * - One Arm Row - Lat Pulldown - Seated Cable Row * Hamstring * - Stability Ball Leg Curl - Leg Curl * Chest * - Chest Press - Fly - Push Ups * Calf * - Calf Raises * Abdominals * - Ab Crunch - Roman Chair - Weighted Crunch * Lower Back * - Superman - Bridge * Biceps * - Dumbbell Curl * Triceps * - Tricep Press ** Cool Down ** - 05 min Z1 on Bike, Elliptical or Treadmill
Sample Day 6
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury.
** Main Set **
Run in Z2 for the distance specified.