This is a 18 week Half Ironman Training Plan designed for the athlete who has a full time job and may be time limited. It is geared towards someone who wants to complete a half iron distance triathlon. Weekly hours range from 5 to a maximum of 10. Intensity is increased since the average weekly volume is decreased. Included in each week are two swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday. This plan takes the approach of completion as the main goal of the half ironman race. The two biggest determiners in successfully completing a half ironman are bike and run performance as a result these two sports are a key focus in this plan. Because this is plan is designed for someone who has limited time, other disciplines may not be focused on as heavily. This plan can accomadate an athlete who uses a pace/power meter, heart rate monitor or who trains using the rate of perceived exertion scale. Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at email@example.com if you have any questions. Happy Training!!
Warm-up: 400 free easy, 200 kick, 200 pull
MS: 3 x 400 fast :30
500 Time Trial
Cooldown: 300 easy
Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.
Warm up then perform the following Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. CP180.
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts. Go to my settings within TrainingPeaks and set up your new training zones.
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes, this will be your bike threshold heart rate. Also record distance covered or average speed. Go to my settings within TrainingPeaks and set up your new training zones.
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Swim several long, easy sets to warm-up. Focus on form. Then swim 4 x 50 at your T-pace with 1 minute rest intervals. Record your time for each 50 and count your strokes (both hands) for each 50. Add your time (seconds) for each 50 to the total number of strokes for each 50 for your score. For example, a 50 in 45 sec with 19 strokes each length would be 83 (45 + 19 + 19 = 83). The lower your score the better. Record your scores in your log. Cool down with several long, easy sets working on form.