12 weeks Half Ironman Triathlon Base phase

Average Weekly Training Hours 10:29
Training Load By Week
Average Weekly Training Hours 10:29
Training Load By Week

This training plan is written to prepare you for your Half Ironman Triathlon 1.2 mile Swim | 56 mile Bike | 13.1 mile Run This training plan is written to prepare you to finish your first Half Ironman. The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week. While it’s definitely possible to finish a Half Ironman Triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.   I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.

Sample Day 1
1:00:00
Pyramid

WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 400 (30”), 400 (30”), 300 (15”), 200 (15”), 100.
CD: 300 easy with emphasis on form.
Total—2600

Sample Day 1
1:00:00
Cruise Intervals, 3-4x6 minute, heart rate zone 3.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 2
1:00:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 3
0:45:00
drills

Warm up with 200m of easy swimming
10x50 alt side kick (25 each side) / free
100 back
10x50 alt Fists + high elbow underwater / free
100 back
10x50 alt catch-up / free
200 easy

Sample Day 3
0:30:00
Work uphills, zones 1-3.

Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Sample Day 4
0:45:00
Trainer--spin-ups + dominant leg

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 5
1:00:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Nick de Meyer
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Sound Coaching

Nick has been a Level 2 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions