Galveston 2018 Half-Ironman Beginner (27 weeks)

Average Weekly Training Hours 09:26
Training Load By Week
Average Weekly Training Hours 09:26
Training Load By Week

This plan is designed for the beginner Half-Ironman triathlete.

Prior to purchasing this plan, it is recommended that the triathlete have completed at least one Olympic distance triathlon with experience in sprint distance triathlons. The triathlete should be capable of swimming 20-30 mins continuously, cycle 1.5 hours continuously and running 45-60 mins continuously.

If you have a power meter, you can substitute the HR zone for power zone. However, I recommend using HR zone for the long endurance cycle days as fatigue from the week or environmental factors will play a big part in this particular workout.

Additionally, if you have had shoulder issues or not much experience swimming, you may want to replace the swim strength workouts with a form or speed workout. Also, if in the beginning you cannot complete the total swim workout, shorten the main set according to your current fitness. After 4-6 weeks, you should be caught up to the full workouts.

Swim intensities using the RPE scale are as follows: 6-11 easy, 12-15 moderate.

Sample Day 1
0:30:00
Swim Test/Retest

w/u: 100 easy swim Test: 3 x 300 as fast as you can sustain with :30 RI c/d: 100 m easy

Sample Day 3
0:30:00
Bike Test/Retest

w/u: 10 mins at 90+ RPM Test: 20 mins as fast as you can sustain c/d: 5-10 mins easy

Sample Day 5
0:30:00
Run Test/Retest

w/u: 10 mins easy Test: 20 mins as fast as you can sustain c/d: 5 mins easy or walk

Sample Day 8
1:00:00
Routine 1

See attached. Routine 1 Regarding Core Progression: Advance to next progression once you can complete the previous progression completely. Do not advance one part of the core progression. Advance all sides equally.

Sample Day 9
0:30:00
Endurance Form Intervals (1,200 m)

w/u:
100 swim, 100 kick, 50 swim, 50 kick
main:
2 x
2 x 25 catch-up with :10 RI
2 x 25 underwater recovery (or switch drill) with :10 RI
4 x 25 build with :15 RI

2 x 200 negative split with :30 RI
c/d:
100 easy

Sample Day 9
0:30:00
Zone 1-2 Run (30 mins)

30 mins HRZ 1-2

Sample Day 10
1:00:00
Routine 2

See attached. Routine 2 Regarding Core Progression: Advance to next progression once you can complete the previous progression completely. Do not advance one part of the core progression. Advance all sides equally.