Dave Scott's Half-Ironman Training Plan (Fitness/Competitive, 12 Weeks, Sunday Race)

Average Weekly Training Hours 11:32
Training Load By Week
Average Weekly Training Hours 11:32
Training Load By Week

dave scott headshotDesigned for the FITNESS to COMPETITIVE athlete, this ultimate half Ironman training program by 6x Ironman World Champion Dave Scottdraws on his 30+ years of experience as an athlete and coach.
This plan starts out with moderate volume and intensity at 8 hours per week and builds to 13.5 hours per week over the course of the plan prior to tapering to prepare you optimally for race day. The 3 to 4 sessions each week per discipline (swim, bike, run) include progressive workloads with unique marker sets, which will determine your optimal race pace. Brick workouts are included to further enhance your race preparation by allowing you to monitor your nutritional needs. Monday is the designated day off.
Successfully racing the half Ironman distance requires an element of speed so this plan includes some anaerobic, higher intensity session that you will give you a higher metabolic return than only doing moderate intensities.

This program can be adjusted to fit your shortened training schedule if you miss the first few weeks. If you can complete 70%+ of the workouts, you will see results through race-simulated sets and bricks that replicate the physical and psychological tests of your race.
Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.

Sample Day 2
0:40:00
1829m
Swim Marker Set

WU: 200 Free w/tennis balls (go right into 25’s), 4 X 25 Free RI 10”, 100 Free w/tennis balls, 4 X 25 Free RI 10”


Marker Set (MS): 3 X 400 (A) RI 20"
This MS is merely the first step in establishing a base line pace/100. Your efficiency and speed will rise markedly over the next 12 weeks!

Kick Set: 12 X 25 kicking RI 15". Alternate lengths BK flutter (no splash – this works your hips and quads), ideally do these with fins and BK dolphin kick (this works your abdominals).

Sample Day 2
0:55:00
6mi
Run

Maintain steady aerobic pace throughout the duration of the run. Note your PE and HR (if you have a monitor) over the final 2 miles and if possible, note your average pace/mile.

Sample Day 3
0:45:00
12mi
Bike Marker Set

Marker Set: 4 X 10 RI 1’
Aerobic for 6', then increase 6-10 beats over the final 4’. This HR increase is a good early marker of your “potential” for HR & pace during your race.

Sample Day 4
0:34:59
1600m
Swim

WU: 100 Free, 50 BK, 100 Free w/paddles, 50 BK, 100 Free w/paddles & buoys, 50 BK – all continuous – try to breathe to your offside on all odd freestyle lengths.

MS: 6 X 100 RI 10" RI 1’ after #6 and then repeat. Swim at less 5"/100 than pace on day 1. Count your strokes on the last length.

SS: 8 X 50 RI 20" Faster pace than 100's
Hold the same stroke count as the 100’s
Note - Between the MS and SS, allow 5-10’ of easy swimming or include the kicking suggestions & drills for freestyle (see below).

Kick Set: 12 X 25 kicking RI 15". Alternate lengths BK flutter (no splash – this works your hips and quads), ideally do these with fins and BK dolphin kick (this works your abdominals).

Sample Day 4
0:45:00
5mi
Run Marker Set

Marker Set: 3 X 14' RI 1’
#1 at RP, #2 & #3 at L-1. Typically the RP is in between aerobic pace and L-1. This is approximately a 6-10 HR beat difference and 1.2 to 1.7 mph difference.

Sample Day 5
1:10:00
22mi
Bike

MS: 6 X 8' RI 30"6.5' aerobic with final 1.5' of each repeat standing. Looking at HR – your HR should increase approximately 10 beats on the final 1.5’.SS: 20' (A) L.G.

Sample Day 6
0:40:00
1875m
Swim

WU: 25 Free, 50 – alternate lengths FR & BK, 75 – alternate lengths FR & BK, 100 – all offside FR – Do these all continuous 2X.

MS: 1000 steady pace (A). Note pace average

SS: 10 X 25's RI 10" (alternate 25’s, BK and FR) Fast on FR and cruise on BK.

Aerobic (A) pace is “typically” 7-8" slower/100 than your threshold pace. The threshold pace is hard to very hard effort and should be sustainable for 30′-45′.

Kick Set: 12 X 25 kicking RI 15". Alternate lengths BK flutter (no splash – this works your hips and quads), ideally do these with fins and BK dolphin kick (this works your abdominals).

Dave Scott
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Dave Scott Inc.

Former National Coach for Team in Training, swim, run bike technique, trouble shooting training plans, power to endurance sport program development, nutrition, triathlon, strength and injury prevention

Triathlon camps, clinics and seminars 1hr 30min fitness and nutrition consultations 2hr-3 day bike fit, swim/bike/run biomechanics analysis, video analysis, strength and injury prevention programs, training plan review w/ athlete or coach. Motivational Speaking/Corporate Keynote Speaking