Designed for the INTERMEDIATE level, competitive age group triathlete, this challenging Half Ironman training program by 6x Ironman World Champion Dave Scott draws on his 40+ years of experience as an athlete and coach.
This plan starts out with moderate volume and intensity at 10 hours per week and builds to 13 hours per week over the course of the plan prior to tapering to prepare you optimally for race day. The 3 sessions each week per discipline (swim, bike, run) include progressive workloads with unique marker sets, which will determine your optimal race pace. Long Brick workouts are included on the weekends starting at week 7 to enhance your race preparation by allowing you to monitor your nutritional needs. Wednesday 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 may be set to start or end at any time for a goal race that takes place on a Saturday. If your race is on Sunday, please chose the Sunday version of Dave's plan.
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: firstname.lastname@example.org.
400 FR, every 4th length BK
16x25 FR (A), RI 10" count strokes on even length
- Head down
- Keep low side of goggle under water while breathing.
Repeat 3x FR:
- 4x75 (A) count # strokes , RI 10", take 1 less stroke every 3rd length
- 4x25 FAST, RI 30" (only take +1 to stroke count
K hard with fins:
3x (50 BK flutter / 25 BK dolphin / 25 BK swim)
Cool down: 100 easy CH
Warm up 12' to (A)
1st set at consistent pace (A):
4 x 2' (A), RI 30" (jog easy to nearest 50' increment if on track). Each 2' distance should be the same.
2nd set (A):
5 x 4' (A), RI 30"
2' easy jog
8x 30" build to very hard, RI 90"
- Compare pace, distance covered, HR, PE
- RI is at walk or easy jog
See Training Guide for acronyms and descriptions
10' to (A)
8 x 2' (ODD - LG, EVEN TTG), RI 15"
Repeat 2x (A):
- 6' TTG with final 90" standing
- 6' LG with final 60" at 110+ rpm
- 3' BG (alternate 30" seated / 30" standing)
See Training Guide for acronym descriptions
2x (100 FR, 50 BK)
Repeat 4x - all (A):
- 3 x 25 FR count strokes, RI 5"
- 50 FR Overkicking (count strokes on 2nd length, take one less stroke than on 25's), RI 10"
Repeat 3x - all (A):
- 2 x 100 FR, RI 10"
- 150 FR, RI 10"
3rd Set with Fins:
Repeat 4x (FAST):
- 50 Kick (alternate BK/Fly, BK/Flutter), RI 20"
- 25 FR, RI 20"
Warm up 10' to (A)
8 x 30" (A) up hill (or treadmill at 4%) with jog down
Warm up to (A):
Repeat 2x: 3' LG + 2' TTG + 1' TTG standing
30" LG + 30" BG + 5' TTG
90" LG + 90" BG + 5' TTG (include 1' standing during BG and TTG)
Repeat 2x: 3' LG + 3' BG + 5' TTG (include 1' standing during BG and TTG)
8 x 40" VERY HARD (25" TTG + 15" BG), RI 80"
(A) run. Include short walking efforts if not running up to 70'.