Dave Scott's HALF-IRONMAN Training Plan (ADVANCED / PRO Athlete, 18 Weeks), Saturday Race

Average Weekly Training Hours 14:41
Training Load By Week
Average Weekly Training Hours 14:41
Training Load By Week

dave scott headshotDesigned for the ADVANCED / PRO level triathlete, this extremely challenging Half Ironman training program by 6x Ironman World Champion Dave Scott draws on his 40+ years of experience as an athlete and coach to world Champions like Chrissie Wellington and Craig Alexander.

This plan starts out with moderate volume and intensity at 13 hours per week and builds to 17.5 hours per week over the course of the plan prior to tapering to prepare you optimally for race day. The 4 sessions each week for swim and bike and 3 for 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. There are no designated days off - take days off as necessary.

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 75%+ 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 1
1:00:00
3450m
* Swim

Warm Up:
500 FR every 4th length BK

1st Set:
20x25 FR (A), RI 5" count strokes on even length
- Head down
- Keep low side of goggle under water while breathing.

2nd Set:
Repeat 3x FR:
- 4x75 (L3), RI 20"
- 25 Easy, RI 30"
- 100 (A), RI 20"

Easy 25 back to start

3rd Set:
1 x 800 alternate 200 w/ PADS, 200 no PADS (A)

K hard with fins:
3x (50 BK flutter / 25 BK dolphin / 25 BK swim)

Cool down: 100 easy CH

Sample Day 2
1:00:00
* Track - Pacing

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:
5x (3x 1' L1, 1x 1' L2), RI 45" (A) pace
Note: total of 20 x 1' efforts

2' easy jog

3rd set:
8x 30" build to very hard, RI 90"

Cooldown - easy jog

Notes:
- Compare pace, distance covered, HR, PE during L1, L2 efforts
- RI = (A) pace


See Training Guide for acronyms and descriptions

Sample Day 2
1:10:00
Bike

Warm Up:
10' to (A)

Main Set:
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
- 6' BG (alternate 30" seated / 30" standing)

See Training Guide for acronym descriptions

Sample Day 3
1:10:00
* Bike

Warm up 10' to (A)

1st Set:
Repeat 5x (#1-10: L1, #11-20: L2):
- 90" LG, RI 20"
- 90" BG, RI 20"
- 90" TTG, RI 20"
- 90" TTG, RI 20"

Cruise 2'

2nd Set:
6 x 1' VERY HARD (30" LG, 30" BG), RI 1'

Cruise to warm down

Note: RI = (A) pace

Sample Day 3
1:00:00
3250m
* Swim

Warm Up:
500: 5x (50 FR, 25 BK, 25 BR)

1st Set:
8 x 75 FR RI 15" build each 75 to L3 by 3rd lap; count # strokes on 3rd lap

2nd Set:
5 x 250 FR (150 L1, 100 L2), RI 15" (ODD - PADS, EVEN- no PADS with one less stroke per 25 than counted on 75's)

3rd Set:
6 x 50 VERY, VERY HARD, RI 45" (can take only one more stroke than on previous set)

K: Repeat 2x (150 dolphin kick on back w/ fins + 100 flutter kick without fins)

Cool down 100 easy

Sample Day 4
1:00:00
3250m
Swim

Warm Up:
3x (100 FR, 50 BK)

1st Set:
Repeat 6x - 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"

2nd Set:
Repeat 3x 500 (A), RI 30"

3rd Set with Fins:
Repeat 6x (FAST):
- 50 Kick (alternate BK/Fly, BK/Flutter), RI 20"
- 25 FR, RI 20"

Cool Down:
100 Easy

Sample Day 4
1:00:00
* Hills

Warm up 20' to (A)

Hill repeat set:
8 x 30" build to VERY HARD (or treadmill at 4%) with jog down + 30" RI

Finish run session (A) for 60' total time.

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