Half Long Distance 24 Weeks Beginner

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Half Long Distance 24 Weeks Beginner

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

24 Weeks

Typical Week

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

Longest Workout

0:45 hrs swim
3:00 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman beginner power based hr based tss based

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Summary

This is the plan for a beginner Triathlete that wants to finish a Half easily and feel good at the end. It's not just a "survival" plan, but a plan that will have you finishing and feeling strong. O.k, you are going to be tired, but you aren't going to be crushed. This plan will require you to use at least 10 hours a week in order to get in the three sports. I have written this so you don't need a power meter, but it will be helpful if you did. You will need a heart rate monitor though. These are the same workouts that I have given my triathletes and I know if you stick with the plan, you'll go great!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:32
Training Load By Week
Average Weekly Training Hours: 06:32
Average Weekly Breakdown

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

1:30:00
Welcome!

Welcome to your beginner level half iron man 24 week training plan!!


Today is going to be an easy day, just riding and getting ready for the week ahead:

WU: 15 minutes

MS: 1 hour at endurance pace.

CD: 15 minutes

Sample Day 1

1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:00:00
50.9TSS
ENDURANCE Spin (1:00) 10' WU/CD

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Spin on the high end of your comfort range in your small chain ring throughout ride and work on pedaling form.
Terrain: Flat to Rolling
Cadence: High end of comfort range
--------
CD: 10 - 15 minutes of easy pedaling.

Sample Day 3

0:30:00
200s variable pace

WU: Build effort on each rep.

50 swim, 50 kick, 50 swim, 50 kick, 50 swim.

MS: Each numbered set is done non-stop as a 200.

#1—100 easy, 50 mod, 50 fast (20”).

#2—50 easy, 100 mod, 50 fast (30”).

#3—50 easy, 50 mod, 100 fast .

CD: 150 easy with drills.

Total: 1000

Sample Day 4

0:40:00
Group, zones 1-3.

Run with a group, but keep the effort moderate--heart rate in zones 1-3. If it's too fast, run alone. Be smart.

Sample Day 5

0:45:00
200s

WU:

2 x 100 descending times (30”).

2 x 50 kick with second one faster (30”).

MS:

3 x 200 fast with 50 kick easy between 150s.

100 kick steady.

CD: 100 easy swim.

Total—1200

Sample Day 6

2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

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