Long Distance (Half)

Author

Concept Sports Coaching

Length

12 Weeks

Typical Week

3 Swim, 3 Run, 3 Bike

Longest Workout

3000 m swim
2:30 hrs bike
0:56 hrs run

Plan Specs

triathlon half ironman intermediate

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

If you don't have powermeter you can use HR
You can use 5 zones
Z1 - 50-60%
Z2 - 60-70%
Z3 - 70-80%
Z4 - 80-90%
Z5 - 90% up
We are going to work with training that varies between distance and time.
Remember that your HR is based on 220 - age. So you will be able to train within the desired zone.

Running and Cycling training:
Fartlek - You will have pace oscillation (Fast and Slow)
Interval - Generally on Z4 or Z5 with rest stopped.
Continuous / Aerobic / Long Running - Running generally in Z2 / Z3 continues and without stops.

Swimming training - probably you will need a Fins, Paddles, Pullbuoy

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:14
Training Load By Week
Average Weekly Training Hours: 03:14
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1600m
100m+50m Effort

Sample Day 1

3.11mi
Aerobic 5km

Sample Day 2

0:40:00
26.7TSS
Aerobic 40min Z1

Sample Day 3

1900m
12x100m int 15"

Sample Day 3

0:49:00
39.8TSS
Fartlek (1') + Endurance (10')

Sample Day 4

1:00:00
40TSS
Aerobic Z1-Z2 (1h)

Easy Pace

Sample Day 5

1000m
10x100m or 1500m OW

Long Distance (Half)

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