This plan was designed by Breakthrough Performance Coaching, LLC (BPC), specifically for the Patriot Half Iron. The plan was created with a beginner/first-time half-iron athlete in mind. The plan will prepare the athlete to complete the Patriot Half on 13 June 2026! BPC coaches will be available throughout the plan to address the athlete's concerns. Be sure to "like" Breakthrough Performance Coaching and Outsider Endurance on Facebook to stay current on camps, clinics, and webinars.

We look forward to being there as you cross that finish line on race day!

A few notes:

Rate of Perceived Exertion (RPE): Rate of perceived exertion (RPE) is a subjective measure of intensity to help guide you on how hard your intervals should be. Today’s Plan uses a 1-10 scale for RPE which is as follows:

– Easy (1-3): Could talk normally, breathing naturally, felt very comfortable
– Moderate (4-6): Could talk in short spurts, breathing more labored, within your comfort zone but working
– Hard (7-9): Could barely talk, breathing heavily, outside your comfort zone
– Max effort (10): At your physical limit or past it, gasping for breath, couldn’t talk/could barely remember your name

When completing VO2 or anaerobic intervals, quite often your HR will not rise quickly enough to achieve the targets set so you should revert to using RPE to make sure you’re hitting the right intensity to elicit the appropriate physiological response.

Where to swim
Check out www.swimmersguide.com for pools around the area, in Massachusetts or near where you live or are traveling.

Goggles: It's always a personal preference, but a good pair of goggles makes everything better.

Cap: You will race on race day with a swim cap. Practicing swimming with one, with your goggles on first, then your cap over the straps