12 Week Intermediate Level Half Ironman Training Plan Featuring: Mental Skills & Strength
Author
Heather Casey, USAT L2, CSCS PeakStateFit.com
All plans by this CoachLength
12 Weeks
Typical Week
3 Swim, 4 Run, 2 Strength, 3 Other, 2 Bike, 1 Custom
Longest Workout
1:00 hrs swim
3:30 hrs bike
2:00 hrs run
Plan Specs
triathlon half ironman intermediate
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Summary
Heather Casey, USAT Level 2 and Ironman Certified Coach designed this 12 week training plan for intermediate to advanced level athletes racing 70.3 distance triathlon. Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan. Be mentally strong and confident on race day by using Coach Casey’s weekly mental skills training and podcast suggestions on the training plan. This plan includes: targeted strength and injury prevention, testing protocols and mental skills.
New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/team-memberships
PeakStateFit.com
Heather@PeakStateFit.com
Stats
Sample Day 1
With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks
Sample Day 1
Warm up: (600)
- 200 swim 20s rest
- 200 20s rest (50 swim / 50 kick repeat)
- 200 pull no paddles 20s rest (breathe every 3/5 by 50)
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Main Set: (950)
- 6 x 50 15s rest (descend 1-3, 4-6)
- 1 min rest before 500 TT
- 500 swim time trial (This is your best effort. You will need to start a touch conservative and build to strong and breathless by the end.)
- 300 pull with buoy and band
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Cool down: (500)
- 200 pull with paddles, buoy and band
- 100 kick with short fins
- 200 (50 free / 50 non-free repeat)
Sample Day 1
Warm up:
- 5 min building from Z1 to Z2 (RPE build 4-6)
Main set:
- 10 min at the top Z2 RPE 5
- 10 min in Z3 RPE 6
- 10 min top Z3 RPE 7
Sample Day 2
With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks - 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales) - 12 superman lower back lifts - 12 bird dogs each side (opposite arm / leg balance on hands and knees) - 60 sec plank with knee drive to opposite elbow
Sample Day 2
Warm up with muscle activation: - 4 x 10 sec single leg squat (static hold) - 4 x 10 sec single leg deadlift (warrior III) - 4 x 10 sec single leg bridge lift - 15 lateral mini band walk each direction. Bike Warm up: - 10 minutes @ moderate aerobic intensity mostly zone 2 Main set: - 55 minutes at 75% FTP or 6/10 effort Cool Down: - 10 minutes @ moderate aerobic intensity not to exceed zone 2
Sample Day 3
Warm up (all on 20 sec rest:)
- 200 swim build by 50
- 100 pull buoy and band build by 25
- 200 swim STRONG
- 100 kick build by 25
- 200 paddles, buoy and band at ankles
Main set:
- 8 x 100 (Build 1-4, 5-8) 15 sec rest
- 100 easy cool down
Sample Day 3
Do mini band routine as warm up ___________________________________________Warm UP: Run 10 min in ZR-Z1 Main Set: - 4 x 2:30 minute hill repeats on grade 4-6% - Recover with an ez trot back down hill. Finish with an ez recovery of at least 10 minFocus on short stride on the downhills.