Half IM distance: Novice / Improver 28 week plan
Steve LumleyAll plans by this Coach
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Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group triathletes with limited time available. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances, including 36 Iron man distance races and 5 Hawaii qualifications himself. He has coached athletes to hundreds of full and half IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications.
This plan is targeted at a novice / improver triathlete, aiming to complete the half IM distance race. They should be confident at standard or sprint distance triathlon and possibly have completed a half IM distance race already and looking to improve.
Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between 7 and 11.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are recommended in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:
Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: firstname.lastname@example.org
"I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement."
“Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.”
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:15 hrs||4:00 hrs|
|2:34 hrs||2:00 hrs|
|2:18 hrs||1:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:15 hrs||4:00 hrs|
||2:34 hrs||2:00 hrs|
||2:18 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: