ADVANCED Half Ironman Triathlon Plan. 12 to 15 hours per week. 16 Week. Sunday Race.

Average Weekly Training Hours 11:33
Training Load By Week
Average Weekly Training Hours 11:33
Training Load By Week

Designed for advanced age group triathletes, this training plan will help you excel at your upcoming half Ironman event. Athletes who've successfully followed this plan have smashed their PR's and qualified for the Ironman 70.3 World Championship for the first time ever. 

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IM70.3 World Champs slot now! Phil, I can't thank you enough for your help!" - Farid Shavaksha, August 2015 -

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

IS THIS PLAN FOR YOU?

There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. To be successful with this plan you should have at least 18-months experience of triathlon.

 

AUTHOR

Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
0:55:00
Aerobic Speed Session

These sessions develop your running speed while using oxygen (hence 'aerobic'). The idea is to keep the volume of your main session to around 5km and your pace at around your best for 3km.

Warm Up:
- 10mins steady run in Zone 2.
- 5mins as (5secs in Zone 4, 55secs in Zone 2)

MAIN SET:
2 x (10 x 30 secs in Zone 5).
With 20secs rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
1:00:00
2500m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Make sure you read the instructions attached to Day 1, so you know what the abbreviations mean. 

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
4x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 2
0:43:00
Threshold Pyramid

These short bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:

5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).


MAIN SET:
4mins in low Zone 4 +30secs in Zone 1,
5mins in upper Zone 3 +30secs in Zone 1,
6mins in low Zone 4 +2mins in Zone 2,
5mins in upper Zone 3 +30secs in Zone 1,
4mins in low Zone 4 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 2
0:55:00
2300m
Pool Swim: Speed Endurance

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

Make sure you read the instructions attached to Day 1, so you know what the abbreviations mean.


WARM UP:
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).


MAIN SET
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
300 as (25KICK, 50 PULL) +30secs rest
300 as (25DRILL, 50 FC)

Sample Day 3
1:15:00
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road. You should be able to maintain a conversation at this intensity.

Sample Day 3
0:45:00
Home or Gym Strength & Conditioning Workout

The idea of these strength & conditioning workouts is to improve muscle control and posture - not to get really big and muscle-bound. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.

Warm Up:
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine).

Main Set:

- One leg squat in front of mirror. As many as you can do with balance and good form - stop before soreness. ONE SET ONLY. Once you can do 20 easily, start using light dumbbells.

- Double calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.

- Reverse lunge in front of mirror. One Set. Add dumbbells once you can do 20 with balance and good form.

- Front plank (1 rep only - as long as you can hold).

- Side plank (For as long as you can hold. One rep on left arm, one rep on right).

- Slow Press Ups (2 sets, as many as you can)

- Pull Ups from a bar (2 sets, as many as you can)

Warm Down:
Stretching: Calves, pectorals, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 4
0:55:00
2200m
Pool Swim: Endurance/Technique

A steady swim session at a relatively low intensity. The aim is to increase your endurance and improve your technique. It's also a good form of recovery from hard running sessions. 

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Phil Mosley
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My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.