This is a 20 week plan for any half ironman but ideally suited for The Lakesman or Outlaw half.
You will train 6 days a week but there are no junk miles. Every session has a purpose. You can expect improved strength, speed and endurance.
Each week is less than 10 hours training, even the peak weeks.
200m warm up
12 x 100m nice steady pace, with 30 sec rest after each
200m cool down
This is the dreaded triple M workout. You will run for 3 minutes at medium pace, then 3 minutes at moderate pace and finally 3 minutes at a mad pace which is as fast as you can manage. Have a 3 minute slow recovery jog, and then do it again.
If you find it too tough, just do it once through.
easy, steady swim maintaining same pace and concentrating on technique
Very easy run. You should be able to hold a conversation doing this. If you need to walk a bit, then do so.
Nice easy bike ride. No great effort, just get used to being on your bike.
32 x 50m nice steady pace, with 20 sec rest after each