Half Ironman 16 Week Int/Advanced Training Plan for Peak Performance on Race Day - Saturday Race

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

16 week plan for Half Ironman athletes with a strong base of fitness.
This plan is recommended for athletes who have been training consistently and are currently able to swim 2,000 yards, bike 40 miles and run 5 miles continuously.
For those who don't yet possess the recommended fitness, there are 20 and 24 week plans that will allow one extra mesocycle each to build a base and still achieve similar fitness on race day.
The main focus of this training plan is to build Aerobic Fitness as well as increase Threshold speed and Stamina across all three disciplines.
It is recommended for dedicated athletes who strive to achieve their best performance on race day and are willing and able to "put in the time and effort".
To accommodate busy working athletes the plan defines Monday as the Rest Day and has the longer workouts on the weekend.
The plan averages 11 hours/week of training with a maximum weekly duration of 14 hours, and is structured with 3 weeks of work and one week of recovery & testing.

Sample Day 1
0:35:00
35.8TSS
Drills - Early Vertical Forearm

Drills, drills & drills.
Reinforce high elbow, early vertical forearm catch. Focus on kick originating at hips, not knees. Engage core.
As you progress tie it all in into actual swimming, but stop if form breaks down

Sample Day 1
1:25:00
81.7TSS
Aerobic Foundation - Grind 1 Short

WU
10 min Easy
MS
10 min Zone 2
45 min Tempo as
15 min Low Cadence (65-75)
15 min Med Cadence (75-90)
15 min High Cadence (90+)
10 min Zone 2
CD
10 min Easy

Sample Day 2
0:49:00
58.2TSS
Run with pickups

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover.

Sample Day 2
0:26:00
1372m
35TSS
30M 1 B Swim

Swim first WU 300 SW, 4 x 50 (25 build, 25 easy) MS 4 x 50 build - 10 sec RI (Rest Interval) 200 SW 4 x 50 descend speed every 2 - 10 sec RI 3 x 100 @ T-Pace 20 sec RI CD 100 SW

Sample Day 3
1:25:00
81.7TSS
Aerobic Foundation - Grind 1 Short

WU
10 min Easy
MS
10 min Zone 2
45 min Tempo as
15 min Low Cadence (65-75)
15 min Med Cadence (75-90)
15 min High Cadence (90+)
10 min Zone 2
CD
10 min Easy

Sample Day 4
0:49:00
58.2TSS
Run with pickups

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover.

Sample Day 4
0:25:00
1372m
26.67TSS
Recovery swim

Easy swim to flush the legs and recover.

Marco Nicoli
|
Nicoli Coaching

I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.

I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"