Beginner Half Ironman + Coaching VIDEOS

Average Weekly Training Hours 09:20
Training Load By Week
Average Weekly Training Hours 09:20
Training Load By Week

You're going to love this 16 week Ironman training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 16 week's worth of swimming, biking, running and strength training workouts, we also included 16 FREE INSTRUCTIONAL VIDEOS, one before every training week. That's right! You'll be able to see and hear coach Wendy explaining how each training week is organized and structured. This IronDistance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout. This program is designed with the beginner to intermediate triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1,000 yards without stopping, cycling for 90 minutes and running for :45 minutes. If you can do all that, you'll do great with this plan. The goal of this Half IronDistance Program is to increase your weekly volume (time/distance) with added race specific intensity. The first 4 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The second 4 weeks add some intensity while continuing to build strength and endurance with a suggested event. The next 4 weeks maintain volume and focus on intensity while the last 4 weeks build in a gradual taper week to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!? Join our facebook group to ask questions and receive more support https://www.facebook.com/groups/t2Endurance/

Sample Day 1
0:45:00
1600m
Test Swim

WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 1
0:45:00
Stability and Endurance

Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class

Controlled motions; focus on technique
WU: 5 minute cardio of choice
DYNAMIC STRETCH
-Elbow and knee lunge 
-Arm swings
-Inch worms
-Walking hip cradle
-Plank
-Double leg bridge 
-Single leg bridge Lateral hip circuit 
MS:
- Step up
-Lat pull down 
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

Sample Day 2
1:00:00
15mi
Bike test with power and heart rate

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort, record average power and heart rate
CD: 10 minutes

Sample Day 3
0:45:00
1800m
Swim

Swim with a masters group or solo. Focus on skills and drills. 1500-2000


WU: 100 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 fingertip drag / 25 fist
2X50 25 thumbslide/25 HOOW
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.
2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Sample Day 4
0:45:00
Stability and Endurance

Controlled motions; focus on technique
WU: 5 minute cardio of choice
DYNAMIC STRETCH
-Elbow and knee lunge 
-Arm swings
-Inch worms
-Walking hip cradle
-Plank
-Double leg bridge 
-Single leg bridge Lateral hip circuit 
MS:
- Step up
-Lat pull down 
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

Sample Day 4
0:40:00
4mi
Run Test

Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow
down. Note: Although you indicated you do not want to train by heart rate, record your average heart rate, at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Record RPE, time, pace, average heart rate

Sample Day 6
1:30:00
25mi
Ride

Ride 90 minutes in zone 1-2. Focus on your pedal strokes and 90 rpms (cadence)

Sample Workout

WU: 15 minute spin then 4x (30" RLO / 30" LLO)
MS: 3 times the following
RI 30" easy RPE 1-2
Ride 30", 95-105 RPM.
Ride 30" 85-95 rpms
Ride 30" 105-115 RPM
Ride 1' 85-95 rpms
Ride 1', 75-85
Ride 1' 105-115
Ride 1:30" 65-75
Ride 1:30' 85-95 rpms
Ride 1:30 choice
CD: Ride 10’ EZ, 85-95 RPM.

Wendy Mader
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t2coaching

Ironman Certified Coach (8x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/