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Half Iron Distance Triathlon, Swim-focused, 20 weeks

Author

Cortney Jacobsen

All plans by this Coach
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Length

21 Weeks

Plan Specs

triathlon half ironman beginner intermediate tss based

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Plan Description

Nervous about the swim in your upcoming Half Iron Distance triathlon? This plan has you covered! This is a 20-week half distance triathlon training plan, specifically created for athletes who do not come from a swimming background and want to give a little more attention to their swim in training for one of their first couple half distance triathlons.

** Swim workouts are shorter, but more frequent, than a typical half distance triathlon training plan, and each swim workout focuses on skills and drills to build your confidence in the water so you don't get overwhelmed thinking about swimming the full 1.2 miles. We'll build up to that.
** Bike workouts will build your hill-climbing ability! Whether your chosen race is flat or hilly, developing the ability to climb hills on the bike will build your muscular endurance so you can have a great run. Frequent bricks are also included in this plan, as having the ability to run strong off the bike is a skill often underestimated by athletes who favor running.
** Because this plan is intended for runners, it assumes that you are familiar with your training paces - e.g. 5k, 10k half marathon, marathon - although, be forewarned that these paces do not translate to your triathlon paces of the same distance!
** This plan includes time dedicated for strength training, though specific workouts are not provided.
** I write all of my plans for time-crunched athletes, so peak week will not exceed 12 hours.

* Training blocks are given in 4-week increments, with the 4th week being a recovery week.
* Detailed notes are provided for each workout. Contact me anytime with questions at cortney@nwenergylab.com

The workouts are written by RPE (rate of perceived exertion) (aka TSS in Training Peaks). If you are interested in HR-, pace-, or power-based plans, please contact me for personal coaching. Please email any time with questions, comments, and success stories at cortney@nwenergylab.com. I would love to hear from you and will include you in my closed Facebook group if requested.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:02 hrs 0:50 hrs
2:27 hrs 2:00 hrs
3:55 hrs 3:30 hrs
—— ——
0:03 hrs 0:30 hrs
0:49 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 0:50 hrs
2:27 hrs 2:00 hrs
3:55 hrs 3:30 hrs
—— ——
0:03 hrs 0:30 hrs
0:49 hrs 0:45 hrs

Training Load By Week


Cortney Jacobsen

Northwest Energy Lab

Cortney specializes in working with high-achieving business executives who train and race long-course triathlon despite their time-crunched lives. Her 20-year career in high tech product leadership enables her to uniquely connect with her clients' challenge of managing a demanding job while pursuing training and racing goals. She take a top-level view to creating personalized training plans, which considers sleep, stress, mood, and nutrition, as well as training data.

Sample Day 1

0:35:00
1280m
29.9TSS
drills & speed (A)

WU:
4 x 25 easy swim. Rest 10"
100 kick with board
2 x 50 easy pull buoy. Rest 10" **don't kick with a pull buoy between your legs. Just focus on your stroke**

MS:
4 x 50 - 25 easy, 25 hard. Rest 20"
4 x 50 - drills with fins. Rest 30" (1) kick with board, breathing bi-laterally, (2) side kick - one side, (3) side kick (other side), (4) kick with board

4 x 75 - 25 easy, 25 hard, 25 easy. Rest 30"
4 x 50 - drills with fins. Rest 30" (1) side kick (one side), (2) side kick (other side), (3 & 4) fingertip drag

CD: 100 easy pull

Sample Day 1

0:30:00
12.5TSS
strength

If you have a strength routine, continue it. Feel free to work longer than 30 min, just watch out for fatigue. If you are sore the next day, then back off a bit in your next session. Better to feel like you didn't even do anything and to build slowly than to overdo it and take a long time for your muscles to recover.

If you don't have a strength program, I highly recommend a strength program app. I have used Runtastic Fitness from adidas https://www.runtastic.com/, which is bodyweight training only; and Volt https://www.voltathletics.com/, which has a triathlon-specific strength program that utilizes weights. Both are available in all app stores.

Sample Day 2

0:40:00
1463m
40.9TSS
endurance swim, longer intervals (A)

WU:
2 x 50 easy swim. Rest 10"
100 kick with board
2 x 50 easy pull buoy. Rest 10"
50 drill of your choice / 50 swim, thinking of drill
50 drill / 50 swim


MS:
1 x 200. Rest 30"
2 x 150. Rest 30"
3 x 100. Rest 20"
4 x 50. Rest 15"


CD: 50 kick / 50 easy swim

Sample Day 2

0:40:00
35.8TSS
Easy run, RPE 5-6

For this first block, most of your runs are going to be easy, ~RPE5-6. It should feel like you didn't even run at the end of these runs and it will probably also feel annoyingly slow (think ~2-min per mile slower than your goal marathon pace). This is all about base-building. Running while triathlon training is much different than running during half or marathon training because you need to keep your body healthy for a big training load and running takes too much of a hit. You'll also see a lot of these shorter runs after a swim or bike to get your body used to running on tired legs.

Sample Day 3

1:00:00
73TSS
3 x 4' HARD

Sample Day 3

0:20:00
17.6TSS
Run off the bike

All easy, RPE 4-5, getting your legs used to running off the bike.

Sample Day 4

0:30:00
1280m
25.6TSS
drills & speed (B)

WU:
4 x 25 easy swim. Rest 10"
100 kick with board
2 x 50 easy pull buoy. Rest 10" **don't kick with a pull buoy between your legs. Just focus on your stroke**

MS:
2 x 25 hard. Rest 15"
2 x 25 easy. Rest 15"
2 x 25 hard. Rest 15"
2 x 25 easy. Rest 15"
4 x 50 - drills with fins. Rest 30" (1) kick with board, breathing bi-laterally, (2) side kick - one side, (3) side kick (other side), (4) kick with board

4 x 75 - 25 easy, 25 hard, 25 easy. Rest 30"
4 x 50 - drills with fins. Rest 30" (1) side kick (one side), (2) side kick (other side), (3 & 4) fingertip drag

CD: 100 easy pull

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