Half Long Distance 20 Weeks

Author

Hunter Allen & Rachel "Ruby" Zambrano - Peaks Coaching Group

All plans by this Coach

Length

21 Weeks

Typical Week

2 Other, 3 Swim, 4 Run, 3 Bike

Longest Workout

1:19 hrs swim
4:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced masters power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This training plan is designed for athletes looking for more focused and structured training that will help them to get to the next level for a Half or Middle distance Triathlon.

Athletes coming into this plan should be consistently training 7-9 hours per week. The training plan is 20 weeks, averaging ~10 hours per week, with a low of 7 hours and a peak of 14 hours.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:00
Training Load By Week
Average Weekly Training Hours: 11:00
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.

Back to Plan Details

Sample Day 1

1:30:00
99.5TSS
90 minute easy endurance

WU:10-15 minutes building into the middle to top of zone 2
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MS: Spend your run at the bottom to middle of zone 2. Easy strides, quick turnover.
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CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.

Sample Day 1

0:40:00
2000m
40TSS
12 x 100 (2000)

WU: 200 easy, choice of stroke
2 x 100 (50 zipper drill, 25 back, 25 free)
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MS: 12 x 100 w/ :20 rest
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CD: 2 x 200 easy

Sample Day 2

1:15:00
80.7TSS
TEMPO 2 x 25/5 (1:15) WU/CD 5'

WU: 5 minutes working Endurance (Power Z2, HR Z2, RPE 2-3)
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MS: Do 2 x 25 minute intervals at TEMPO (Power Z3, HR Z3, RPE 3-4) . Vary your cadence throughout ride. 5 minutes recovery between intervals at Endurance (Power Z2, HR Z2, RPE 2-3). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 5 minutes of easy pedaling.

Sample Day 3

0:40:00
2000m
40TSS
10 x 25 KICK + 500 (2000)

WU: WU: 200 easy, choice of stroke
3 x 100 (50 zipper drill, 25 back, 25 free)
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MS1: 10 x 25 kick with kickboard w/ :15 rest
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MS2: 500 steady-fast
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MS3: 10 x 25 kick with kickboard w/ :15 rest
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CD: 500 easy

Sample Day 3

0:50:00
54.9TSS
50 minutes Ae

WU:10-15 minutes building into the middle to top of zone 2, pushing into the bottom of zone 3.
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MS: Spend your run at the bottom to middle of zone 3. Easy strides, quick turnover.
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CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.

Sample Day 4

1:05:00
64TSS
TEMPO 2 x 15/5 (1:05) CD 10'

WU: 15 minutes with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 2 x15 with with watts at TEMPO (Power Z3, HR Z3, RPE 3-4) . REST for 5 minutes between each interval.
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CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 5

0:46:00
2300m
46TSS
3 x 500 w/ pull buoy (2300)

WU: 400 easy
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MS: 3 x 500 w/ :20 rest (w/ pull buoy)
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CD: 400 easy

Half Long Distance 20 Weeks

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