MSquared Coaching- 24 Wk 1/2 Ironman (70.3)

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week

This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season. A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run Start this program if you can consistently swim 40min, run 60min and bike 90min.

Sample Day 1
0:30:00
Economy Strides

Strides for 20-40 secs at economy pace with 3-4 minutes of recovery. Maintain high turnover. Session is best conducted on a track . These are not sprints, the aim is to increase leg turnover. Running barefoot will have maximum benefit.

Sample Day 1
0:45:00
2300m
400m test set

400m test set - try to be well rested before you do this.

Sample Day 2
0:45:00
Endurance 1e (Recovery Ride)

Ride in zone 1-2 on a flat course. Put out a low effort with comfortable high cadence.

Sample Day 3
0:30:00
Aerobic Capacity Repeats

Advanced level workout. run 3-5 repeats of 4-5 minutes at PE 9/10. walk 1 min recover follwed by 4-5 mins jogging. Body will take a few days to recover after hard sesion.

Sample Day 3
0:45:00
2300m
Drill (Front end recovery)

Puppy paddle - sometimes called Early Vertical Forearm - http://www.goswim.tv/entries/5937/freestyle---evf-drill.html Sculling - movement of hands in the water in a figure of 8 can be practised at various points in the stroke - hand entry; With elbows bent (windscreen wipers) By your side

Sample Day 4
0:30:00
Speed Skill 1aL (Isolated leg Training)

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a trainer. Warm up for 15 minutes. Pedal for 30 seconds with your left leg only, 30 seconds with your right leg only (rest your oposite leg on a chair) increase rpm by 5 and spin for 1 min with both legs. Do 7-10 sets with 2-3 minutes of recovery between each set. work to eliminate the dead spot in your pedal stroke. Any clunking sound from your chain inidcates a dead spot.

Sample Day 5
1:00:00
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Michael Masters
|
MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Level 3 British Triathlon | Level 3 British Cycling (Road & TT) | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.