12 Week Build to Half-Ironman - Intermediate/Advanced Plan

Average Weekly Training Hours 13:54
Training Load By Week
Average Weekly Training Hours 13:54
Training Load By Week

The 12 Week Build to Half-Ironman - Intermediate/Advanced Plan is a training plan designed for athletes training 14-17 hours per week in their build-up to a key race, with recovery weeks at 10 hours or less. It is assumed that the athlete beginning this plan will have several years of endurance sport training history. It is recommended that the athlete be able complete separately 2500 meters of swimming, a 3 hour bike ride, and a 2 hour run before beginning this plan.

Please feel free to contact me with questions regarding this plan. I can be reached by email at lee@trismarter.com.

Sample Day 1
0:45:00
2103m
Test set - Swim 100/400

Warm up: 2x100 swim/100 kick/200 swim . 6x50 building by 50 to MAX effort 1-3, 4-6. . 300 as: 200 alternating fast/easy by 50, into 100 ascending by 25 (fastest effort first, very easy on the last 25). . Main set: . 1x100 as fast as you can go from a push start, try to keep your stroke long and strong. Record time. . One minute recovery between sets (no more, no less). . 1x400 from a pushed out as fast as you can go, try to remember to focus on the back half of your stroke as well as staying as streamlined as possible in the water. Record time . Swim the remainder of the session out to around 45 minutes with long, easy laps.

Sample Day 1
0:45:00
Easy Run + 5x8s Hill Sprints

Run Easy, in HR Z1-2 for 35minutes. Finish the workout by running 5x8 second hill sprints (3-5% grade is ideal, 5k effort), walk back to start of hill for RI. Light jog to end.

Sample Day 2
1:30:00
8x2min @ FTP

Warm up:
40 minutes easy spinning. Add a few short pick-up sprints, not longer than 20 sec, with full recovery.
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Main set:
8x2 minutes at FTP, cadence 85-100+ rpm, steady effort. Recover for 2 minutes of easy spinning.
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Cool down:
5-10 minutes easy spinning.

Sample Day 3
2:00:00
120min Easy

Easy run, 120 minutes. Focus is aerobic effort & durability. Keep HR in Z1-2 throughout.

Sample Day 3
0:50:00
2286m
6x50 + 1kw/buoy + 300

Warm up:
300 Choice swim
2 x (100 drill/50 Kick)
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Main Set:
6x50 w/:15 rest (descend 1-6)
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1000 continuous Swim with buoy.
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300 recovery/easy
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Cool Down:
300 easy pull
*2300 total*

Sample Day 4
1:30:00
2x(3x5min @ 60-65rpm, Z3 + 20 min SS)

Warm up:
40 minutes building from Zone 1-2 to 2-3.
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6x30 seconds (per leg) of single leg pedaling at 85-95rpm with 30 second recovery spinning (both legs pedal).
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Main Set:
3x5 minutes pedaling 60-65rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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20 minutes at Zone 2-3 (70-80% of FTP) Steady State Riding.
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3x5 minutes pedaling 60-65rpm @ Zone 3 (70-80% of FTP). 3 minute rest interval spinning at 90+rpm (low effort, but high cadence).
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20 minutes at Zone 2-3 (70-80% of FTP) Steady State Riding.
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Warm down:
10+ minutes of easy spinning. Keep your cadence relatively high (85+rpm)

Sample Day 5
0:49:59
2286m
500-400-300-200-100 + 6x50

Warm up: 2x100 swim 50 kick 2x100 swim 50 kick . Main set: 500-400-300-200-100. Build in effort for each interval, finishing the final 100 as MAX effort. . 6x50 Sprints . Cool down: 200 choice, mix.

Lee Gardner
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Trismarter Triathlon Coaching and Nutrition

Triathlon Coaching | Sports Nutrition | Bike Fit

I offer customized training plans and coaching services for all levels of athletes. You can find details on my coaching services at http://www.trismarter.com