20 Week Half Ironman 11 Hours a Week Average

Average Weekly Training Hours 09:51
Training Load By Week
Average Weekly Training Hours 09:51
Training Load By Week

Athletes selecting this plan should have base training that would allow them to complete a Half Ironman (70.3) distance triathlon. They should be able to complete all the distances required to finish an Olympic Triathlon.

Sample Day 1
0:30:00
Core Routine_Hips and Abs

WU: 5 - 10 min on spin bike, elliptical, or treadmill.

MS: Bent Leg Lift. Lie flat on your back with your knees up. Raise your left leg up so that the shin is parallel to the ground, and the knee is at a 90 degree angle. As you do this make sure that your lower abs stay contracted through the entire set. Try to force your belly button down, and keep your rib cage closed. Then lower the left leg and raise the right. Continue doing this until you begin to feel your back arch. Do a set of 10 with each leg. Work up to 5 x 10. As soon as you loose the contraction in your lower abs, just above the pubic area, rest or stop.


Plank Video:
Plank Video: http://www.youtube.com/watch?v=xFGXIMoArw4
The goal is to do 3 x 1:00 minute with short rests in between. Maintaining an absolutely straight back is important. When you feel yourself arching your back to maintain the plank, stop and rest until you can keep the proper position.

Side Plank
Side Plank Video: http://www.youtube.com/watch?v=wqzrb67Dwf8
The goal is to do 3 x 30 seconds on each side with short rests in between.

Bosu Ball Crunch
With your lower back against the side of the ball and your hands behind your neck, but not pulling on it, do a crunch. On the way down stretch all the way back over the ball. Work up to 10 of these, and eventually a set of 3 x 10. Keep your muscles contracted the entire set in the way that was discussed for the bent leg raises.

Gluteus Medius Leg Raise
Lay on your side. Slightly bend the leg in contact with the ground. Push the top leg back and complete 10 leg raises with your side perfectly perpendicular to the floor. Make sure that your toe is pointing down or at least parallel to the floor. Reverse positon and do 10 raises with the other leg. Eventual goal is 3 x 10. The following video refers to 3 levels of exercise. Level 3 is what has been described. If you cannot do this with proper form, begin with the easier Level 1 and 2 exercises and work up to Level 3. http://www.youtube.com/watch?v=9Iy-QrcuGno&feature=PlayList&p=47CF56EB68E9A2A2&playnext=1&playnext_from=PL&index=26

Pose Position Walk
Take 5 steps ending with your left leg up and your right arm up. Hold that position, (slight forward lean, locked right knee) for a second or two. Then 5 more steps and do the same with the right leg up. Repeat this seqence 25 times.

Press-up 3 x 25 (RI :15). Press-ups are like push-ups. Instead of supporting yourself on your toes, you leave the entire lower body on the ground and press up with your arms. The focus is your lower back. You want to achieve a mild stretch there to counteract the opposite curve that results during bike rides. That is unless you have great form and a straight back at all times when you ride.

CD: 5-10 min on spin bike, elliptical, or treadmill

Sample Day 1
0:45:00
Dave Scotts 3

WU: 200 swim 100 kick 100 pull

MS: 8 X 50 of each followed by 100 concentrating on perfect form. drill(http://www.youtube.com/watch?v=GUULNJEdKU8) Then 2 X 200 for perfect form

CD: 100 kick 2300 easy swim 100 kick

Sample Day 3
0:30:00
15 Minute Tempo Run

WU: Run for 10 minutes in Zone 1/2 building to high Zone 2. During this time complete 4-30 second efforts at slightly slower than 10k pace.

MS: Run for 15 minutes at 10 beats below LTHR

CD: Run for 5 minutes in Zone 1

Sample Day 3
0:45:00
Catch

WU: 200 swim 100 kick 100 pull

MS: alternate 50 catch drill with 50 focused swim concentrating on high elbow (http://www.youtube.com/watch?v=nsX4VwhF38Y&feature=channel_page) Use fins if necessary to maintain correct body position repeat this sequence 10 times. Then 2 X 200 for perfect form.

CD: 100 kick 200 easy swim.

Sample Day 4
0:30:00
Recovery Run

Run easily in zone 1. Try to maintain pace of 22 left foot strikes in 15 seconds.

Sample Day 4
0:45:00
Low rpm Big Gear Push

WU:Spin for 10 minutes in Zone 1

MS: Ride for 30 minutes in Zone 2. During this time shift down to a big gear that you can only turn 70 rpm with medium hard effort, and ride at that effort for 5 intervals of 2 minutes.

CD:Spin for remainder of the ride in Zone 1

Sample Day 5
0:30:00
Core Routine_Hips and Abs

WU: 5 - 10 min on spin bike, elliptical, or treadmill.

MS: Bent Leg Lift. Lie flat on your back with your knees up. Raise your left leg up so that the shin is parallel to the ground, and the knee is at a 90 degree angle. As you do this make sure that your lower abs stay contracted through the entire set. Try to force your belly button down, and keep your rib cage closed. Then lower the left leg and raise the right. Continue doing this until you begin to feel your back arch. Do a set of 10 with each leg. Work up to 5 x 10. As soon as you loose the contraction in your lower abs, just above the pubic area, rest or stop.


Plank Video:
Plank Video: http://www.youtube.com/watch?v=xFGXIMoArw4
The goal is to do 3 x 1:00 minute with short rests in between. Maintaining an absolutely straight back is important. When you feel yourself arching your back to maintain the plank, stop and rest until you can keep the proper position.

Side Plank
Side Plank Video: http://www.youtube.com/watch?v=wqzrb67Dwf8
The goal is to do 3 x 30 seconds on each side with short rests in between.

Bosu Ball Crunch
With your lower back against the side of the ball and your hands behind your neck, but not pulling on it, do a crunch. On the way down stretch all the way back over the ball. Work up to 10 of these, and eventually a set of 3 x 10. Keep your muscles contracted the entire set in the way that was discussed for the bent leg raises.

Gluteus Medius Leg Raise
Lay on your side. Slightly bend the leg in contact with the ground. Push the top leg back and complete 10 leg raises with your side perfectly perpendicular to the floor. Make sure that your toe is pointing down or at least parallel to the floor. Reverse positon and do 10 raises with the other leg. Eventual goal is 3 x 10. The following video refers to 3 levels of exercise. Level 3 is what has been described. If you cannot do this with proper form, begin with the easier Level 1 and 2 exercises and work up to Level 3. http://www.youtube.com/watch?v=9Iy-QrcuGno&feature=PlayList&p=47CF56EB68E9A2A2&playnext=1&playnext_from=PL&index=26

Pose Position Walk
Take 5 steps ending with your left leg up and your right arm up. Hold that position, (slight forward lean, locked right knee) for a second or two. Then 5 more steps and do the same with the right leg up. Repeat this seqence 25 times.

Press-up 3 x 25 (RI :15). Press-ups are like push-ups. Instead of supporting yourself on your toes, you leave the entire lower body on the ground and press up with your arms. The focus is your lower back. You want to achieve a mild stretch there to counteract the opposite curve that results during bike rides. That is unless you have great form and a straight back at all times when you ride.

CD: 5-10 min on spin bike, elliptical, or treadmill