Half-IRONMAN Training Plan (Experienced, 14 Weeks, Saturday Race), Starts Any Week + Reusable
Author: David Glover, MSE, MS, CSCS
Length: 14 Weeks
Tags: triathlon, half ironman, intermediate, advanced
Typical Week: 1 Day Off, 3 Bike, 3 Swim, 2 Strength, 4 Run
Longest Workout:
1:00 hrs swim
3:30 hrs bike
2:00 hrs run
Author: David Glover, MSE, MS, CSCS
Length: 14 Weeks
Tags: triathlon, half ironman, intermediate, advanced
Typical Week: 1 Day Off, 3 Bike, 3 Swim, 2 Strength, 4 Run
Longest Workout:
1:00 hrs swim
3:30 hrs bike
2:00 hrs run
Half-IRONMAN Training Plan (Experienced, 14 Weeks, Saturday Race), Starts Any Week + Reusable
Commit. Train. Perspire. Believe. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.
Designed for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race.
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.
Starting 14 weeks before your goal race, this plan progresses through two base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for the bike workouts as well.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 500 meters or yards continuously
- Bike: 90 min
- Run: 60 min
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.
Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
Please note:
- This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
- This plan version assumes your target race is on a Saturday.
- IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
W/U:
200 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s
Main Set:
4 x 500 FR steady (maintain same pace across all four - PADS on #4), r30s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2 on a hilly course with any hills in Z3.
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
W/U:
300 every 3rd length Catch Up Freestyle Drill, r10s
4 x 25 Tarzan Drill, r10s
Main Set:
Pyramid (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 FR steady, r20s
then
400, 300, 200, 100 FR Z3, r20s
4 x 50 FR (25 FAST, 25 EZ), r15s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s
Main Set:
1 x 1000 FR time trial - as fast as you can but pace yourself, r60s
See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.
C/D: 200 easy CHOICE
Warm up 10' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Hill repeats on moderate hill or 4-6% on treadmill:
4 x 60" up Z4 fast, jog down easy + 15" rest
4 x 30" up Z5 very fast, jog down easy + 15" rest
Finish Z1/Z2
Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.
Personal consulting to solve your unique endurance sports challenges.
Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.