Beginner/intermediate half-ironman Plan

Average Weekly Training Hours 10:36
Training Load By Week
Average Weekly Training Hours 10:36
Training Load By Week

This plan is designed for the beginner to intermediate triathlete who already has experience racing at least one sprint or olympic distance triathlon and wants to jump up distances to the half-ironman.

The athlete should already be comfortable swimming at least 1500-2000 yards in the pool at a time, up to 40-50 miles on the bike, and up to 6-8 miles running.

Sample Day 1
0:25:00
1189m
SS4 1300 yard technique

1300 yard technique swim.
200 easy warm-up.
4 x 50s kicking on side with fins; RI = 5-10 secs.
6 x 75s (25 easy free, 25 drill, 25 bilatteral breathing). RI = 10 secs.
2 x 50s counting # of strokes down and then decreasing by 2 back; RI = 5 secs.
3 x 100s holding a steady stroke. Focus on "high elbows" RI = 10 secs.
50 easy cooldown.

Sample Day 2
0:50:00
W3 Anatomical Adaptation Phase 1 set

Perform exercises listed on the "PT on the Net" program for the Anatomical Adaptation phase. 1 set of each exercise. Include the whole body stretching routine. Contact coach if you need the program sent to you.

Sample Day 2
0:45:00
BE1 Easy rolling bike in zone 1-2

Easy to moderate intensity bike on flat to rolling terrain. Maintain recovery to low aerobic (zone 1) on the flats and no higher than mid aerobic (zone 2) on the hills. Stay seated and use low gears with normal to high cadence. Focus on good pedaling technique -- working from the hips; pushing over the top and pulling through the bottom. Stay well hydrated by replacing what you lose (approx. 20-24 ounces per each pound lost).

Sample Day 3
0:25:00
1189m
SE3 1300 yard pyramid swim

Swim the following nearly continuous 1300 yard pyramid. RI = 5 seconds.
50 - easy warm up.
100 - easy warm up.
200 - easy to moderate (slightly slower than base pace).
300 - moderate (base pace).
300 - moderate (base pace).
200 - moderate (base pace).
100 - easy with back or breast stroke.
50 - easy cooldown.

Sample Day 3
0:40:00
RE4 40 minute aerobic run

Run 40 minutes on mostly flat to rolling terrain.

10 minutes progressive warm-up. Run 15 minutes building from low to mid aerobic zone 2. Run 10 minutes at upper aerobic zone 2. Focus on good running mechanics and turnover. Balance is easy cooldown. Stretch well after and replace lost fluids. Plan post run recovery nutrition to eat 1.0-1.2 grams (4-5 calories) per Kg of body weight and a total of 6-20 grams (24-80 calories) of protein within 30 minutes of completing run.

Sample Day 4
0:55:00
BFT1 Strength Intervals on Trainer (12 minutes)zone 3

Strength Intervals on Trainer.

10-15 minutes easy warm-up building to low zone 2 in final few minutes.

4 minutes of ILT (one leg spin drills) in zone 2 alternating sides every 15 seconds.

5 minutes at slightly higher than normal cadence (base cadence plus 5 rpm)

2 x 3 minute zone 2 intervals building cadence every minute (1 minute base cadence + 5; 1 min base cadence + 10, 1 min base plus 15). RI=1 min.

4 x 3 minute intervals, zone 3, seated high resistance/low cadence (approx. 55-60 rpm). 2 minute easy normal spin recovery between intervals. RI= 1 min.

Balance is easy cooldown. Remember to maintain good pedaling form, working from the hips, pulling up with the hamstrings in full circles. Stay well hydrated per your individual sweat rate or the basic 7-10 fluiid ounces every 15-20 minutes. Special Note: Do not perform this workout if you experience any non-muscular knee pain. Stop immediately with any onset and report ASAP.

Sample Day 4
0:50:00
W3 Anatomical Adaptation Phase 1 set

Perform exercises listed on the "PT on the Net" program for the Anatomical Adaptation phase. 1 set of each exercise. Include the whole body stretching routine. Contact coach if you need the program sent to you.