Masters (40+) Half IRONMAN Training Plan (24 Weeks, Sunday Race), Email Support + Reusable

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

Our Plan. Your Courage & Commitment. Success!

When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.

Designed for the MASTERS (40+ years old) triathlete who has 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 24 weeks before your goal race, this plan begins with a 6-week prep period (6-7.5 hrs per week) then progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, 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: 300 meters or yards continuously
• Bike: 60 minutes
• Run: 45 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide 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.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running RacesĀ (from 5k to marathon), too.

david glover coaching certifications

Please note:
• Are you 55+ and/or need more recovery? Check out our Senior (55+) training plans.
• This training plan starts any Monday and can be set to end on race day.
• This plan version assumes your target race is on a Sunday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day -1
0:30:00
Steady Run

Z2. Nice and smooth. Keep upper body relaxed.

Sample Day 1
0:40:00
Swim

W/U:
100 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r10s
2 X 50 FR Steady

Main Set:
300 FR steady Z2 pull, r30s

6 x 50 FR steady Z2 (maintain same pace across all 6), r10s

300 FR steady Z2 w/ Paddles, r30s

4 x 50 FR (25 Fast, 25 Easy), r15s

C/D: 300 FR easy with Pull Buoy focusing on long, gliding strokes

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 2
1:20:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride. Include 4 x 1' standing Z2/Z3 mixed in.

Make a note of what you eat and drink during your ride.

Sample Day 3
0:45:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 steady effort. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 5
0:40:00
Swim

W/U:
100 easy CHOICE, r10s
2 x 100 Side Kicking Drill, r10s

Main Set Pyramid:
100, 200, 300 FR Steady Z2, r15s
then
300, 200, 100 FR build to Z3, r15s

4 x 25 FR (25 Fast, 25 EZ), r15s

C/D: 300 FR easy with pull buoy

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 7
1:00:00
Drills

Z2

Include:

4 x 30" (seconds) high speed spins with moderate resistance (as fast as you can without bouncing in the saddle) and 30" easy in between.

and

4 x 30" single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

See how to do the cycling drills at: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 10
0:50:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 steady effort. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.