Half-Ironman Triathlon Training Plan - Level 8

Average Weekly Training Hours 12:15
Training Load By Week
Average Weekly Training Hours 12:15
Training Load By Week

The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. Choose the Level 8 plan if you are ready for a very heavy training schedule, but not the heaviest. There’s a little restraint in the workouts that comprise this plan to suit those who don’t want to risk overdoing it, yet are very competitive.

The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.

You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.

The Level 8 plan begins with 7,550 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 11,850 yards of swimming, 9 hours and 5 minutes of cycling, and 4 hours and 21 minutes of running in Week 17.

Sample Day 2
0:38:00
1737m
Swim Base

WU: 350 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 2
1:15:00
Foundation Bike 1:15

WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sample Day 3
0:39:00
1783m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Sample Day 3
0:40:00
Foundation Run 0:40

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

Sample Day 4
1:00:00
Brick Workout 0:45/0:15

MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Sample Day 5
1:00:00
Foundation Bike 1:00

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

Sample Day 5
0:38:00
1737m
Swim Fartlek + Sprint

WU: 350 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
12 x 25 kick, RI=0:15
CD: 350 @ low 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.