Half Ironman Complete Beginner 30-weeks

Average Weekly Training Hours 09:55
Training Load By Week
Average Weekly Training Hours 09:55
Training Load By Week

This complete 30-week training plan (Base-Build-Peak) for an Half Ironman distance triathlon is designed for the intermediate level triathlete who has experience in shorter distance triathlons. 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 7 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
1097m
Z1-2: 1200 YDS - 3x200

Warm-up 400 YD DRILLS Z1-2: 3X200 W/ :20 REST Cool-down 200 YD

Sample Day 1
0:35:00
No zone 3 or above

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Gear down on hills, if necessary, to hold heart rate down.

Sample Day 2
0:30:00
Strength: Start-up Phase - 1 set X 10-12 reps

Body Weight or Machine circuits work! This phase is designed to introduce your body to strength training while minimizing pain and injury. Use light weights/resistance - a level you can comfortably execute 1 set of 10-12 reps. Remember, the goal is to keep the resistance light and get your body to begin adapting. Working any exercise to failure can cause injury and should be avoided.

Sample Day 2
0:30:00
No zone 3 or above.

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 3
0:40:00
1097m
Z1-2: 1200 YDS - 3x200

Warm-up 400 YD DRILLS Z1-2: 3X200 W/ :20 REST Cool-down 200 YD

Sample Day 3
0:45:00
No zone 3 or above

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Gear down on hills, if necessary, to hold heart rate down.

Sample Day 4
0:34:59
No zone 3 or above.

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

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
Season race planning