Half Ironman (70.3) Beginner (18 week)

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

This is for a triathlete who wants to make the jump up to half iron distance racing. This will also be for you if have done the distance before, but want to train more effectively this time around. You should be able to run 30 minutes, cycle an hour, and swim 750yds before starting this plan. Follow this plan, and in 18 weeks you will be a Half Iron finsher!

The plan starts at 5 hours per week, and builds to an average 9 hours a week with a max of 10 hours a week.

This plan uses heart rate zones and perceived effort for pacing and effort level.

Sample Day 2
0:45:00

Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.

Sample Day 3
0:25:00

10 minutes zone 1 then steady zone 2.

Sample Day 3
1189m

WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 200 (15”), 100.
CD: 100 easy with emphasis on form.
Total—1300

Sample Day 4
0:45:00

Zone 1-2. Ride in the upper end of zone 2 steady 20 minutes, rest of ride in either zone 1 or 2.

Sample Day 6
1:30:00

Endurance ride. Zones 1-2, conversational pace.

Sample Day 7
0:45:00

Endurance run. Zone 1-2, conversational pace.

Sample Day 9
0:45:00

Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.

Brian Grasky
|
Grasky Endurance Coaching

Xterra, long and short course triathlon at all levels. Experience at all distances and levels, first-timer through elite.

Full-time Coaching: Unlimited email and phone contact, full-service training plans utilizing perceived effort, heart rate, and power data, and performance and goal feedback regularly.

Week-long camps and short clinics sharing my knowledge of training and racing, preaparing the athlete for specific races.

Contact me for more information and pricing.