"Let me express my thanks for guiding me through one of your plans for my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and ZERO pain in my muscles!!!" Giordano Mastrocinque, June 2016
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You can start this plan any Monday. Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekends generally involve a long ride and a long run, with shorter workouts in the week. Every fourth week is an active recovery period with a lower training volume to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These sessions will help to increase your leg speed, before we move onto longer threshold efforts later in this plan.
10mins easy jog in Zone 2.
5mins as (10secs at 5km race pace, 50secs easy in Zone 1 to 2).
Aim for 3k to 5k race pace + 400m jog recoveries.
5-10mins easy jog in Zone 1 to 2
These swims will build your speed for race day. We'll start off fairly easy and build up gradually.
Check out the "How To Use Your Training Plan" PDF attached to Day One, for the key to any abbreviations used.
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.
2x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
3x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
6x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.
200 in Zone 2, mixed strokes
Please click on the link below for your guide to the strength and conditioning workouts.
These sessions are ideally done on an indoor bike trainer.
They will gradually increase your Functional Threshold Power, which is a key determinant of Half Ironman performance. We'll start with shorter, sharper efforts with good recoveries, before moving onto longer efforts later in this training plan.
15mins in Zone 2.
5x5mins in upper Zone 4 +90secs recoveries in Zone 2.
5mins in Zone 2.
These sessions will build up over time and are designed to help you swim 1900m with ease on race day. They also include technique drills, to help you focus on your stroke.
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).
150FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
150FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.
All in Zone 2:
6x50 as (25DOG, 25FC) +5secs rests,
100 alternating FC and BACK.
These workouts will build your endurance so that you can do a half Ironman ride with energy to spare for a good run.
Ride mostly in Zone 2 today, at a steady, conversational pace. You can go into Zone 3 up any hills.
Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours in training without feeling excessively tired afterwards.
Keep the intensity in Zone 2 at all times. Do this on soft ground/trails if possible.