23 weeks to 70.3 IRONMAN - BEGINNER

Average Weekly Training Hours 10:52
Training Load By Week
Average Weekly Training Hours 10:52
Training Load By Week

I am excited to present to you Team Sirius’s Beginner Half Ironman Training Plan.
23 weeks to prepare you for your key Half Ironman Race.

This plan is perfectly suited for the enthusiastic age grouper who is limited on time, yet eager
to complete their key race feeling fit, strong and satisfied.

This plan ranges from 8 hours a week to a maximum of 15 hours.
The plan covers all the bases, and leaves no stone unturned.
I am also certain that it will keep you motivated, inspired and continually progressing!

In buying this plan, you also have the option of signing up for one of two, of my Team Sirius Training camps in Boulder, Co. These camps will be held in April and July. They are 4 day intensive training camps, where you join up with fellow Team Sirius members and will learn from myself and some of my featured athletes.

If you are time limited, yet eager to achieve your goals in this amazing sport, this plan is for you!!!

For an additional price you can purchase one on one email sessions, or Skype calls with myself or
my assistant coach, Rebekah Keat.

The cost for this would be:

250.00/hr for myself.
100.00/hr for Rebekah Keat

I hope that you take on this awesome plan.
It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!

Sample Day -2
1:15:00
3200m
Speed Set -strength/power

Warm up:
400 easy swim.
4x100 : 50 drill/50 swim.
4x50 with 25 fast/ 25 easy on 1:00

main set: 2km
to be done with paddles for power and strength for 3 sets ( no pull buoy just paddles)
4x times through this set of 500:
25 FAST/75 easy swim. 10 secs rest
50 FAST/50 easy swim. 10 secs rest
75 FAST/25 easy swim. 10 secs
100 FAST/100 easy swim. 15 secs rest

warm down:
500 choice and done

Sample Day 1
1:10:00
3200m
100s descending swim set

Warm up:
start with 2x500: 1 swim/drill, 1 swim with 25 fast per 100.

main set: 24x100's as below
4x100 's as below:
(1x100 easy,5 sec REST, 1x100 5 sec faster ,10 sec REST ,1x100 5 sec faster again, 15 sec REST , 1x100 HARD 20 sec REST)

8x100's as below :
(2x100 easy, 5 sec REST, 2x100 5 sec faster ,10 sec REST ,2x100's 5 sec faster, 15 sec REST,2x100 HARD 30 sec REST)

12 x100's as below :
(3x100's easy, 5 sec REST …..3x100 HARD )

warm down:
100 easy

Sample Day 2
0:45:00
2012m
OPTIONAL SWIM

Warm up:
500 drill/kick mix.
main set:
5x300's: (25 fast ,75 easy x3- for 300)
#1,3,5 pb/band. #2 & 4 band only.20 secs rest.

warm down:
200 and done

Sample Day 3
1:00:00
2743m
fartlek continous 2km

Warm up:
1000 snorkel pull buoy band.(500 easy . 500 of 25fast 75 easy)

main set: continous 2km non stop
500 (25fast 75 easy
50 fast 50 easy
75 fats 25 easy
100 fast 100 easy)
x5

Sample Day 3
3:30:00
Brick bike 3 hr30min

Long bike 3hrs30min.

warm up :
20-30 mins with 5x30 second one legged drills and then 5x20 sec high rpms (100plus) 40 secs normal spinning.

main set:
find a hill about 10 mins long if possible.
4x10 min climbs..1st time up aim for 70 cadence. next time up 65. next time up 60. as we progress, if there is no knee pain aim for 50-60 cadence for all reps. this is a great strength session. focus on power all around the pedal stroke.
If on flat road include below for strength using bigger gears and lower cadence :
1x15min big gear strength work or climb @75 rpm
1x10 min big gear @ 70 rpm
1x 5min big gear @65 rpm

Then the rest of the way just aerobic easy pace!

Run off:
30 min easy OPTIONAL

Sample Day 4
1:20:00
3658m
4km aerobic

5x800:
#1 easy swim/drill/kick mix.
#2: building every 200 in effort pull buoy and band or paddles.
#3 25 fast per 100.
#4 steady pull.
#5 swim aerobic perfect technique

Sample Day 4
1:30:00
Long run FLAT

1hr30 min run:
long run should be at an easy pace, ...if you can build the last 20-30min , this will help develop strength for latter stages in the race!!