Injury Prevention Focused Half Iron (HIM) Distance Plan - 20 weeks; Advanced; Sunday Event

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Injury Prevention Focused Half Iron (HIM) Distance Plan - 20 weeks; Advanced; Sunday Event


Alyssa Morrison

All plans by this Coach


20 Weeks

Typical Week

2 Bike, 6 Run, 3 Strength, 1 Day Off, 2 Swim, 1 Other

Longest Workout

1:15 hrs swim
4:30 hrs bike
2:19 hrs run

Plan Specs

triathlon half ironman advanced hr based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Research suggests that between 70-90% of runners will get injured each year.  This statistic is slightly less for triathletes due to the cross-training nature.  However, injury is still very prevalent.   Therefore, the main goal of this training program is to provide you the opportunity to participate in the sport you love while minimizing your risk for injury.  Thankfully the effort you put into injury prevention strategies is the same focus that will provide you with greater speed and power.  Thus, participation in this training program is a win-win to foster optimal performance.  Injury be gone!


Designed for the advanced half Iron (HIM) triathlete, here are the specifics of the 20-week training program:
·      Progression through four build cycles and one race specific cycle, all followed by a recovery week.  7.25 hours (minimum) to 15.5 hours (maximum) time requirement per week prior to tapering and racing. 
·      Each week typically consists of 2-3 swim workouts, 2-3 bike workouts, 3-4 run workouts and at least 2 strength training workouts.  One day per week, Friday, during recovery weeks and up to 1-2 times per build cycle is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need. 
·      Injury prevention strategies are built into the workouts each day/week.  Other training tools complement these workouts to minimize risk for injury and put the athlete in the position for greater speed and power. 
·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 
·      Training plan assumes your target race is on a Sunday.
·      Training plan uses common language and little to no abbreviations to try to decipher.


·      Prior to beginning this training program, you should be able to complete a 50 minute or approximately 2000 yard (or meter) swim, 60 minute ride and a 40 minute run.  
·      Training program will build you up to 3500 yards (or meters), 14-15 miles of running and 65-70 miles of cycling.  

Purchase of this training plan includes the following:
·       25 question triathlon-specific Injury Prediction Calculator with complimentary strategies and tips to 'reduce your risk.'  
·       In-depth, instructional 30+ page Injury Prevention Athlete's Guide including injury prediction tips and injury prevention strategies and drills, as well as strength training routines.  For more details on what is included, please send an inquiry to review the Table of Contents.
·       Extensive, educational 70+ page Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.
·       Comprehensive Glut Activation Exercises document
·       Online, supplementary videos for swim and run drills and mechanics. 
·       Email access to the coach and author for questions, concerns or guidance. 

Please email Coach AJ at: or or visit us at


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:42
Training Load By Week
Average Weekly Training Hours: 10:42
Average Weekly Breakdown

Alyssa (AJ) Morrison

Multisport In Motion

Multisport training programs for novice to experienced athletes with an injury prevention focus.

Injury is devastating to an athlete’s physical and mental health. With an educational background and clinical practice in rehabilitating athletes, we understand the athlete’s need to overcome dysfunction, minimize injury and foster optimal performance.

Personalized training is also available for those athletes with a chronic injury history or desire for a more individualized approach.

Sample Day 1

Strength Training

Current glut activation exercises, as well as functional strength training routine.

Sample Day 1

Zipper Drill Workout

Warm up: 200 swim/200 pull/200 kick
Drill Set: 4 x 50 as 25 zipper drill/25 swim
Main Set:
6 x 50 odds stretch/evens sprint, rest 15 sec
4 x 50 as 25 zipper drill, 25 swim; rest 10 sec
1 x 300 swim focusing on incorporating zipper drill into your normal stroke, rest 20 sec
4 x 50 as 25 zipper drill, 25 swim; rest 10 sec
Cool down: 200 choice

Sample Day 2

One-legged Drills

Warm up for 15-20 minutes. Then do zone 2 workout to include:

6x30 second high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle)

6x30 second single leg drill under higher tension (cadence 70-80 rpm) each leg (alternate legs so total of 12). Focus on keeping heels flat. No pointing toes. Ride 1 minute spin easy between each single leg drill.

**Once form breaks down, stop the drill. Pushing through only ingrains poor form and increases risk for injury.

Cool down for the remainder of time with an easy spin.

Sample Day 2

Brick Run

Let your body unwind off of the bike. Focus on good form, engaging your glutes and high cadence (ideally 90 steps per minute per foot).

Sample Day 3

Hip Leading Drill Focused Swim

Warm up: 200 swim/200 pull/200 kick

Main Set: 6 x 75 as 25 swim leading with your hips, 25 catch up drill, 25 swim

6 x 100 swim focusing on leading with your hip. By doing so, you allow your head to turn into your breath. If not, you won't be able to breath properly. In addition, this drill will focus on leading with your hips (and core), not your shoulders for optimal rotation/roll.

3 x 50 kick on back

6 x 100 swim as 1st and 3rd swim focus on leading with your hip. 2nd and 4th just swim incorporating the hip lead as a natural part of your stroke.

Cool down: 300 choice

Sample Day 3

Strength Training

Current glut activation exercises, as well as functional strength training routine.

Sample Day 4

Form Focused Run - Landing Underneath Hips

What we are trying to achieve here is striking under your hips. This is efficient form that will minimize risk for injury, as well as produce increased power and speed.  This is achieved from striking under your center of mass (hips).

**Consider running with a metronome (download on smartphone) to cue for better form. Set the cadence to 85 and build up to 90 as you are able.  Increased cadence encourages the 'below on the hips' strike. Ideally you should focus on a mid foot strike where you roll and push off with your big toe. Mid foot strike, however, is a byproduct of a higher cadence turnover.

**Focus on proper arm swing (since your feet follow your arms). Please see Athlete's Guide for further details.

**Focus on a forward lean to encourage forward momentum and 'quieter' running.

**Focus on deep belly breathing instead of shallow chest breathing. Breathing helps your back maintain good body position.

After a full warm up including dynamic exercises, complete the remainder of the run in zone 2.

Cool down, stretch (calves, hip flexors and any other tight muscles), roll for optimal recovery.

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