MPI Half Ironman Plan (Intermediate)

Average Weekly Training Hours 10:56
Training Load By Week
Average Weekly Training Hours 10:56
Training Load By Week

Purchase of this 20 week plan assumes that you have completed 3+ triathlons (Sprints and/or Olympic) and that you can train about 11 hours per week on average for a 5-month program.The first few weeks are light with respect to intensity and volume so as to allow your body to adapt to training regularly.

At MPI, we like training every day, with focused speed and/or distance sessions each week. Consequently, there are many EASY sessions that are vital to your overall fitness while also promoting recovery. Make sure the Speed sessions are HARD when called for, and you’ll have no problem going EASY when we have you going EASY. We count on you, the athlete, to take responsibility and take that day off when your body tells you to.

Our weeks start on Monday as does this plan. It assumes your HIM race is on Sunday, if it's on Saturday, take out last weeks "Wednesday" and slide remaining days left.

If you have to adjust some sessions, keep a few things in mind: 1) always be rested for speed sessions & 2) make sure you understand that longer distance runs and bike sessions will take a couple days to recover from.

If you want to race prior to your Half Ironman, a couple Sprints or an Olympic is great prior to the event. We recommend you keep the last two weekends free prior to race to ensure you’re well rested and get the training you need in.

The swimming program is focused on freestyle improvement with session distances averaging around 2600 yards (2377 meters). You can get all drill explainations in the attached document. Bike and run sessions are often given in time and distance. We want you to make the distances if you’re a faster athlete.

We hope you enjoy the plan and achieve your goals!

MPI Coaches coaches@teamMPI.com 850.564.8745 www.TeamMPI.com

Sample Day 1
0:45:00
Swim session

1 x 200 Easy Warm-up mix
4 x 50 Drill/swim by 25's (Drill=1 count pause) :15 RI
1 x 600 Swim- easy/moderate/hard by 25's
4 x 50 Kick w/ fins :10 RI
4 x 50 Drill/swim by 25's (Drill=1 count pause)
1 x 300 Swim- easy/moderate by 25's
1 x 100 EASY recovery mix

Sample Day 2
0:45:00
EASY

Keep it EASY. :)

Sample Day 3
1:00:00
EASY

Nice and EASY! Either outside or on Trainer

Sample Day 3
0:45:00
Swim session

1 x 200 Easy Warm-up mix
4 x 50 Drill/swim by 25's (Drill=FIST) :15 RI
1 x 600 Swim- easy/moderate/hard by 25's
4 x 50 Kick w/ fins :10 RI
4 x 50 Drill/swim by 25's (Drill=FIST)
1 x 300 Swim- easy/moderate by 25's
1 x 100 EASY Recovery mix
*Add Optional 30 minute non-stop swim to Thursday's sessions

Sample Day 4
0:45:00
EASY

Keep it EASY. :)

Sample Day 5
0:45:00
Swim session

1 x 200 Easy Warm-up Mix
4 x 50 build w/ glide (focus on snap & glide at end, pull buoy only)*glide last 10' into wall
4 x 25 dog paddle :15 RI
4 x 75 Pull (Count your strokes!!) on :20 RI
4 x 25 Drill ("Catch" drill)
4 x 50 kick on back (2 w/ fins, 2 w/o) on :10 RI
12 x 25 steady-paced swimming on :15 RI
1 x 100 easy recovery

Sample Day 5
1:00:00
EASY

Nice and EASY! Either outside or on Trainer

Mark Sortino
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Team MPI

Established in January of 2010, Team MPI provides a diverse spectrum of services uniquely structured for both novice and elite multisport athletes. For personal coaching, Team MPI offers it's MPI Coaching Plans, In-Person Performance Packages and CUSTOMIZED Stand-Along Training Plans. Additional services include Swim Video Analysis and F.I.S.T. certified Bike Fitting. Team MPI is comprised of high performance coaches located throughout the United States who coach athletes around the world.