BodyZen 18 Week Half IM Plan

Average Weekly Training Hours 11:05
Training Load By Week
Average Weekly Training Hours 11:05
Training Load By Week

18 weeks to the best half Ironman is now in your grasp. Don't wait. Get this plan now to get fit for your next 70.3.

Sample Day 1
1:00:00
Drill Swim

12 x 50 buoyancy :15 ri
8 x 50 kos :20 ri
8 x 50 catchup, hold when both hands are together and kick for :03- :25 ri
6 x 50 free :20 ri

Sample Day 1
1:00:00
FST and Core

WU: 5-10:00 xtrain
MS:
3 x BZ Travelling Glute Stretch; Stationary AB AD Duction; Full bridge
Then follow FST Spreadsheet
CD: 3 in 1 Hip Flexor Stretch

Look at www.youtube.com/bodyzenFST

Sample Day 2
0:50:00
RPM Workout

WU: 10-20:00
MS: incl. 8 x 1:10 @ 90-100 rpm in SR and keep heels down
CD: 10-20:00

Sample Day 2
0:25:00
Bodyzen Easy Stride Run

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax.

Sample Day 3
1:00:00
Paddles/fins

WU:
200 swim.
100 kick.
4 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim.
MS:
6 x 100 (20”) alternating 100 paddles and 100 fins.
300 kick moderate.
CD: 100 easy swim.
Total: 1700

Sample Day 3
0:45:00
Fartlek, 5k pace

BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!

Sample Day 4
1:00:00
Drill to Free Beg/Phase 2

WU: 4 x 75 buoyancy arms in front with snorkel; 4 x 50 buoynacy arms to side no snorkel
MS: 8 x 50 one arm drill; 50 free; 2 x 50 3 stroke glide; 8 x 50 free; 2 x 50 catchup; 3 x 100 free
CD: 4 x 100 kick with board/fins