Half Ironman Build-Peak Beginner 13-weeks

Average Weekly Training Hours 11:16
Training Load By Week
Average Weekly Training Hours 11:16
Training Load By Week

This plan for an Half Ironman distance triathlon is designed for the intermediate level triathlete who has experience in shorter distance triathlons. This plans focuses on building aerobic fitness leading up to race day. If you choose this plan you should have completed 1 or more Olympic-distance races, and have a goal of completing a Half Ironman or improving from your first Half Ironman. Weekly volume ranges from 9.5 to 17 hours with recovery weeks every third week to allow for adaptation and improved performance.

This plan is simple to follow and includes a description of all workout abbreviations and execution details. Workouts are written based on heart rate and pace training zones. Information is included that explains how to complete this plan using ratings of perceived exertion if you do not have the support of a coach to establish training zones.

Path Performance clients with a coaching package have Training Zone assessment test support included with their coaching.

Sample Day 1
0:40:00
Z2: 40 MIN

Warm-Up Z1-2 during 1st 10 MIN

Sample Day 2
1:00:00
2012m
A-HIMB 2200 YDS Z4: 300'S +kicks

WARM UP - STROKE DRILLS 400 YDS Z5: 8X50 W/:30 EASY 50 YDS Z4: 3X300 W/ :25 EASY 50 YDS KICK 4X50 W/:30 MODERATE COOL DOWN - STROKE DRILLS 200 YDS

Sample Day 2
0:40:00
Z3: 2x10 MIN w/ 2 MIN

Warm-Up 10 minutes ZONE 3: 2x10 MIN w/ 2 MIN Cool-Down 5-10 minutes

Sample Day 3
0:45:00
Strength Program 2 sets X 12-20 reps

Use light weights/resistance - a level you can comfortably execute 2 sets of 12-20 reps.

Sample Day 3
0:40:00
Z3: 2x10 MIN w/ 2 MIN

Warm-Up 10 minutes ZONE 3: 2x10 MIN w/ 2 MIN Cool-Down 5-10 minutes

Sample Day 4
0:40:00
Z2: 40 MIN

Warm-Up Z1-2 during 1st 10 MIN Cool-down Z1 last 5 MIN

Sample Day 4
1:05:00
2103m
B-HIMB 2300 yds Z2-Z3: Mix 500'S+PULL

WARM UP - STROKE DRILLS 400 YDS PACE: 4X50 W/:30 EVEN FAST; ODD MOD EASY 50 YDS Z1-2: PULL 4X100 W/:30 EASY 50 YDS Z2-Z3: 2X500 W/:15 (Z2:100; Z3:300; Z2:100) COOL DOWN 200 YDS TOTAL 2300 YDS

Kevin McCarthy
|
Path Performance, Inc.

Multiple levels of coaching options to meet your goals and your budget. Contact me today at Kevin@pathperformance.com to learn more.

Free initial consultation
Custom triathlon, run, bike, swim coaching
Training zones assessments for swim, bike, run
Nutrition planning & analysis by Masters Degree, certified dieticians
Swim instruction: 1-on-1 & Small group
Custom strength & flexibility programs
Run, bike and swim form analysis
Custom triathlon, run, bike, swim training plans
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