Half IM - 18 weeks, advanced (11h07' per week on average)

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Half IM - 18 weeks, advanced (11h07' per week on average)

Author

Trinergy - Tomek Kowalski

All plans by this Coach

Length

18 Weeks

Typical Week

4 Run, 3 Bike, 1 Day Off, 2 Swim

Longest Workout

1:05 hrs swim
4:00 hrs bike
1:45 hrs run

Plan Specs

triathlon half ironman intermediate advanced

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Summary

The training plan is prepared for intermediate AG triathletes looking for a strong Half IM performance - like going TOP 10 in your Age-Group or qualifying for the World Championship. You should be ambitious and not afraid of stepping out of your comfort zone during some sessions. The pain and the fatigue will be there, but it will pay off :) The plan is based on your most effective training practices, years of experience including IM Champions and AG Hawaii World Champions and up-to-date science evidence.

It consists of 18 weeks with average of 11h07' of training per week. You should have at least two seasons of regular training and some middle distance race under your belt. I strongly recommend to begin with 6 weeks of consistent, 8 to 10 hours training before starting the plan. We use mostly RPE and subjective assessment of intensity but you can use your power meter for the bike and pace for the swim and run - of course I tell you how to do it most effectively :)

Apart from the plan itself you will get access to manual addressing issues like: setting the right training zones, nutrition, hydration, training environment, race-specific areas, introducing changes and extra racing into the program, pacing and training FAQ. The education package is big and its not only the document I have mentioned... it is in the process!!! You will be ready for great performance and learn a ton along the way :)

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:07
Training Load By Week
Average Weekly Training Hours: 11:07
Average Weekly Breakdown

Tomek Kowalski

Trinergy

I am a triathlon coached based in Europe. My coaching resume includes dozens of Hawaii Qualifications, IM Champion and even AG World Champion in Kona. I also held National Team Coach role with Polish Triathlon on our road to Rio Olympic Games. I work as a personal coach with limited number of ambitious athletes, both Age-Groupers and PROs, organise camps and create online training plans. Don’t be a stranger!

Sample Day 1

0:55:00

20' of z2 endurance running
5' of dynamic stretches and drills

strides 8x20'' or 100 meters on jogging recovery

20' of z2 endurance running

Sample Day 1

0:55:00

600 (50 free/50 backstroke/50 kick)
12x50 (25 drill with long-stroke emphasis/25 z3 with perfect technique) on full recovery

12x100 pull, z2 intensity on 10'' RI

200 easy non free

Sample Day 2

1:30:00

90' endurance z2 ride with

6x2' of z3 intervals with low cadence on 2' easy spin recovery

Sample Day 3

1:00:00

60' endurance z2 ride with foam rolling after!

Sample Day 3

0:30:00

30' endurance zone 2 run
foam rolling after

Sample Day 4

0:45:00

15' of z2 endurance running
5' of dynamic stretches and drills

hill repeats:
6x30'' with easy jogging down as recovery

15' of z2 endurance running

Sample Day 4

0:55:00

8x50 band + pullboy, 15'' rest
400 (50 free/50 other stroke)
200 kick

3x
------------
12x25 - 1x fast!!!, 1x very easy, 15'' rest
200 pull with long stroke
------------

200 easy non free

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