"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)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
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These sessions will help to increase your leg speed, before we move onto longer threshold efforts later in this plan.
15mins run in Zone 2.
6 x 90 secs. Aim for your 3k to 5k race pace (Zone 5). +2mins jog recoveries.
5mins slow 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.
6 x 75 frontcrawl in Zone 2 + 20secs rests.
2 x 200 frontcrawl in Zone 4 + 30secs rests,
100 with a pull float in Zone 5 + 30 secs rests,
100 frontcrawl in Zone 4.
6 x 75 in Zone 2 as (50 frontcrawl, 25 backstroke) + 20secs rests
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.
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
6x3mins hard efforts in Zone 4 to 5 (+2mins recoveries in Zone 1 or Zone 2)
10mins easy cycling 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 20secs rests.
200 frontcrawl, 100 kick with float, 100 drill* (see attached description), 200 frontcrawl.
3x200 in Zone 2 as (150 frontcrawl, 50 kick with float) +30secs rests.
8x50 frontcrawl BUILD - each 50 faster than the one before (start slow) + 15secs rests.
200 frontcrawl 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.
Keep the intensity in Zone 2 at all times. Do this on soft ground/trails if possible.