"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 or simply set it to end on race day. This version is for people who's target race is on a Sunday. 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 you maintain a fast pace for gradually longer durations.
15mins in Zone 2.
3x8mins in low Zone 4 +60secs rests.
10mins jog in Zone 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:
200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest.
300 alternating (25FC with FISTS/75FC).
8x100 alternating (100FC/100PULL) in Zone 4 +15secs rests.
300 as (25KICK, 50 PULL) +30secs rest
100 as (50DRILL of choice, 50 FC).
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.
15mins in Zone 2.
12,11,10,9 minutes all in Upper Zone 3 to low Zone 4 +60secs recovery spins in Zone 1.
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.
100FC in Zone 2 +15secs rest,
4x75 as (25DRILL*/50FC easy) +10secs rests, 100PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2)
-- 60secs bonus rest --
4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.
-- 30secs bonus rest --
3x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.
300 easy mixed strokes in Zone 2
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. You should be able to hold conversation at this pace.
Keep the intensity in Zone 2 at all times. Do this on soft ground/trails if possible.