NEW: Half-Ironman Build-Peak-Race Period (UNDER 50) HR 16hrs/wk

Average Weekly Training Hours 13:10
Training Load By Week
Average Weekly Training Hours 13:10
Training Load By Week

This plan was designed by Joe Friel for the UNDER-AGE-50 advanced and well-experienced triathlete using the principles of The Triathlete's Training Bible (there is a similarly titled plan for the OVER-50 triathlete). Having this book handy will help with many of the workouts presented in this training plan. This UNDER-50 plan takes you through the last 11 weeks of training culminating with your race.

Before starting this plan you should have completed a Base training period and be able to train at least 15 hours per week. This 11-week plan includes two Build periods of four weeks each, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance/70.3 race. The key to the success of this plan is the race-specific intensity inserted at just the right times.

This plan is intended for the UNDER-50 triathlete who has been racing for two or more years but may also be used by older athletes who have found that they recover quickly. In the Build weeks there are 3 weeks of quality training before a recovery period of 5 days (in the OVER-50 plan it is 2 weeks of quality training before a recovery period).

It was created using the TrainingPeaks "Workout Builder" format so that workouts are highly structured and may be uploaded to a device (heart rate monitor, GPS, indoor trainer, etc) or app so that the they may be closely followed. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload workouts in order to use this plan.)

For this plan you need a heart rate monitor to manage workout intensity on the bike and run workouts. Swim intensity is based on pace per 100. Your training zones should be established before beginning this plan. (For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 7-8 hours, the two Build training weeks in each four-week block are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible.

The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by reading the sample workout previews. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Sample Day 1
0:30:00
SM, 2 sets.

Strength: WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details on strength training go to http://trainingbible.com/Resources/ and then scroll down to TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible (or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf).

Sample Day 2
0:45:00
1737m
31.6TSS
AE1. Moderate 100s/PDLC 1900y.

(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
MS:
3 x 100 mod (10sec rest).
1 min rest.
3 x 100 mod (10sec).
1 min rest.
3 x 100 mod (10sec).
4 x 75 (20sec) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
Total: 1900

OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 4
1:00:00
2103m
51.2TSS
ME1. Descending ladder 2300.

(You may substitute a masters swim workout.) WU: 5-10 minutes of mixed swimming and drills.
MS:
500 at 10 sec slower than T-pace (60sec rest).
300 faster than preceding pace (60sec).
200 faster than preceding pace (60sec).
200 faster than preceding pace (60sec).
100 faster than preceding pace.
CD: 1000 easy swim.
Total—2300+

Sample Day 4
1:30:00
66.3TSS
ME2. Hill Cruise Intervals 1.5h (6-8 min hill) HR (brick).

BT: Hill Cruise Intervals. Warm-up about 20 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times building to heart rate zone 4 by the top (you may only get to z3 depending on your fitness--more fit, lower HR). Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.

Sample Day 6
1:30:00
82.5TSS
ME1. Tempo Intervals 1.5h (3 x15min) HR (brick).

On a mostly flat road or indoor trainer warm-up for about 20 minutes. Then do 3 x 15 minutes at heart rate zone 3. Recover for 2 minutes after each interval by pedaling easily in zone 1. Cool down for the remainder of the ride in zone 1.

Sample Day 8
0:30:00
SM, 2 sets.

Strength: WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details on strength training go to http://trainingbible.com/Resources/ and then scroll down to TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible (or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf).

Sample Day 14
2:00:00
110TSS
ME1. Tempo Intervals (4x15min) 2h HR (brick).

Do this workout on terrain that simulates your A-priority race’s bike course as best you can find, or on an indoor trainer if necessary. Warm-up for about 20 minutes. Then do 4 x 15 minutes at heart rate zone 3 (90-93% of FTHR). Recover for 2 minutes after each interval by pedaling easily in zone 1 (less than 81% of FTHR). Cool down for the remainder of the ride in zones 1 and 2 based on how you feel. These intervals will help you prepare for the bike portion of your race.
THIS IS A BRICK. FOLLOWING THE BIKE QUICKLY TRANSITION TO THE ACCOMPANYING RUN WORKOUT.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.