Half-Ironman Triathlon Training Plan - Level 4

Average Weekly Training Hours 09:36
Training Load By Week
Average Weekly Training Hours 09:36
Training Load By Week

This training plan will prepare you for a successful half-

Ironman finish in 20 weeks. It will be a good fit for you if your half-Ironman goal is more ambitious than just finishing, yet time efficiency is very important to you in your training.

The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.

Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.

The Level 4 plan begins with 4,900 yards of swimming, 3 hours 55 minutes of cycling, and 2 hours and 15 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 7 hours and 5 minutes of cycling, and 3 hours and 53 minutes of running in Week 17.

Sample Day 2
1:10:00

WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:30:00
1372m

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Sample Day 3
0:40:00

WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 40 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Sample Day 4
1:00:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 5
0:32:00
1463m

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
CD: 30 @ low aerobic intensity

Sample Day 5
0:40:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 6
1:45:00

WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.