Half-Ironman Triathlon Training Plan - Level 9

Average Weekly Training Hours 12:56
Training Load By Week
Average Weekly Training Hours 12:56
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. If you are almost willing and able to train as hard as any triathlete, but not quite, choose this Level 9 training plan.

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 9 plan begins with 8,050 yards of swimming, 5 hours and 45 minutes of cycling, and 2 hours and 46 minutes of running in Week 1. It peaks with 12,250 yards of swimming, 9 hours and 30 minutes of cycling, and 4 hours and 48 minutes of running in Week 17.

Sample Day 2
0:40:00
1829m
Swim Base

WU: 400 @ 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: 400 @ 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
0:41:00
1875m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 11 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Sample Day 3
0:45:00
Foundation Run 0:45

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 4
1:20:24
Brick Workout 1:00/0:20

WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 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
0:40:00
1829m
Swim Fartlek + Sprint

WU: 400 @ 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: 400 @ 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.