ironguides "The Method": 16-Week Half Iron-Distance Triathlon Training Plan - Intermediate Athletes

This training plan is designed to prepare you for Triathlon with distance Half Ironman using The Method, the innovative training protocol, from ironguides, that enables you to make the most out of limited training time.

Each phase of training provides a complete set of weekly instructions for the workouts you need to complete. There are instructions on a week by week basis for building up to each workout, and notes to ensure you work on multiple aspects of your swimming, cycling and running.

Sample Day 1
Swim - Week 1-4 Building a Routine

SWIM w/u: 4x100m easy (15sec rest after each) 3x the following (use pb + small paddles) [16x25m as
• First 3 are swum EASY (20sec rest)
• Every 4th 25m effort ALL OUT (20sec rest)
• After the 25’s, swim 200m ALL OUT (no pull buoy or paddle)
• Take 4min total rest (no swimming) ]
• Repeat the above as indicated
c/d: 4x 100m easy (with paddle/pb)

Week 1: w/u + c/d + 2x [25’s + 200m] (no paddles/pb)
Week 2: Full session! (no paddles/pb)
Week 3: Full session! (paddles/pb for one set)
Week 4: Full session! (paddles/pb for one set)

Sample Day 2
Bike - Week 1-4 Building a Routine

BIKE On stationary bike, do: 25min easy w/u 15x POWER Intervals [1min at 40 cadence HARD RESISTANCE / with 1min VERY EASY recovery] 10min EASY c/d Make each effort ALL OUT against VERY HIGH resistance! The cadence should be low (40-45 rpm per leg per minute) because you can’t push any harder because the resistance is so high! We are aiming for rubbery legs

Week 1: 45min moderate cycling on stationary or outside
Week 2: 30min moderate bike + 10x POWER
Week 3: 30min moderate bike + 15x POWER
Week 4: 30min moderate bike + 20x POWER

Sample Day 3
Swim - Week 1-4 Building a Routine

SWIM 40x50m, swum as:
• First 6 easy w/u
• Last 6 easy c/d
• The rest ALL SAME SPLIT (meaning: Start easy and hold the same pace for each)
• Maximum SUSTAINABLE pace
• NEVER burning lungs
• Aiming for DEAD ARMS
• Using small paddles + pb
• 10sec rest after each
Don't aim to destroy yourself aerobically on these!! The point is to swim steady, not to set best times -- but to hold the best time that is sustainable for ALL of these, for the entire set!!! So the LAST 50m should be the same pace as the FIRST!!!

Week 1: 20x50m, all easy
Week 2: 30x50m, following instructions
Week 3: full session
Week 4: full session

Sample Day 3
Run - Week 1-4 Building a Routine

RUN 40min on a flat treadmill: 15min easy w/u 10x 30sec FAST AS POSSIBLE
• 60sec rest, standing off to the side (keep treadmill running)
20min easy c/d

Week 1: 30min easy run on treadmill
Week 2: w/u + 4 intervals + c/d
Week 3: w/u + 6 intervals + c/d
Week 4: w/u + 8 intervals + c/d

Sample Day 4
Bike - Week 1-4 Building a Routine

BIKE 60min on road or stationary, as: 20min easy w/u 6x [3min HARD / 2min easy]
• Ride these in a big gear, cadence 65
• Easy gear for Recovery
10min easy c/d

Week 1: 45min moderate cycling on stationary or outside
Week 2: 30min moderate bike + 3x INTERVALS
Week 3: full session
Week 4: full session

Sample Day 5
Swim - Week 1-4 Building a Routine

SWIM Same as Monday’s swim!

Week 1: w/u + c/d + 1x [25’s + 200m] (no paddles/pb
Week 2: Full session! (no paddles/pb)
Week 3: Full session! (no paddles/pb)
Week 4: Full session! (paddles/pb for one set)

Sample Day 6
Run - Week 1-4 Building a Routine

RUN: Long Run, alternating weeks on treadmill / hills Flat Treadmill one week 15min w/u 20min comfortable, stride rate > 90 20min at 0.5mph faster, stride rate > 96 20min at 0.5mph faster again, stride rate > 96 15min c/u, stride rate > 90 -- alternating with – Hill Run following week 15min easy w/u followed by 60min of
• All up-hills hard, downs and flats moderate
• Stride rate > 96
15min easy w/u

Week 1: 40min easy run on land
Week 2: 50min easy run on treadmill
Week 3: 50min hilly run, land
Week 4: 60min easy run, treadmill