Half Ironman Beginner

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

This is the perfect beginner Half Ironman program for someone looking to step up from sprint and/or Olympic distance, or has some level of fitness and wants to do one straight up. Ideally you will be able to run 30mins without stopping, 60mins cycling and a 30minute swim set. Weekly hours start at 5hrs 30mins and peak at 12hours. This is generally made up of 3 workouts of each discipline, however the 3rd swim does not come in until week 9. Brick runs commence also from week 5. The 14 week program has blocks of 4 weeks, where the 4th week of each is a recovery, where load (volume and intensity) are both dropped and at times, an extra rest day added.

Sample Day 1
0:30:00
1700m
Moderate ladder down

Warm up
200m swim of choice
4 x 50m as 25m scull / 25m swim

Main set
3 x 200m moderate swim with 30 RI
3 x 100m moderate swim with 15 RI

Warm down
400m as 100 swim / 100m kick with board


1.7km

Sample Day 1
0:20:00
Easy aerobic

20min easy aerobic on flat to undulating terrain. Include walk breaks if required.

Sample Day 2
1:00:00
Base building

60min ride on hilly terrain. Remain seated on climbs for as long as possible.

Sample Day 3
0:40:00
16.2TSS
40min including drills

40min run done as:
10min easy warm up
10min of drills
20min easy aerobic

Sample Day 4
1:00:00
46.3TSS
60min mixed efforts

60min ride on flat to undulating terrain as per the workout.

Sample Day 5
0:30:00
Hill strength

30min hill strength done as 10min easy warm up, then 5 x 1min hill climbs (gradient of 6-8% if possible) moderate with jog back recoveries, 10min easy cool down.

Sample Day 5
0:30:00
1500m

Warm up
200m swim of choice
100m kick with board
100m swim

Main set
3 x 200m pull, paddle and band with 20 RI
6 x 50m swim fast with 25 RI

Warm down
200m easy


1.5km

Matt Young
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Tri Life Coaching

Currently I am coaching athletes across all distances of triathlon and running, which reflects my own athlete experience across these distances also. With continued placings towards to the top end of my age group, I have the ability to get athletes performing at their best, both on and off the race course.
My main focus at the moment is the half ironman 70.3 distance. This is the perfect distance for those that have built up through smaller races or those Ironman looking to get some speed back.