Designed for novice half Ironman triathletes, this training plan will gradually build your confidence and race fitness for your key half Ironman race.
"Let me express my thanks for guiding me through one of your plans towards the successful completion of my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and ZERO pain in my muscles!!!" Giordano Mastrocinque, June 2016
IS THIS PLAN FOR YOU?
Generally there are seven workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekend training generally consists of a long ride and a long run, with shorter workouts in the week. Every fourth week is an active recovery period with a lower training volume to help your body adapt.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See the instructions attached to Day 1 for the KEY to abbreviations. See paper clip icon above, for swim drill descriptions.
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests.
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
5mins in Zone 2,
5mins as (10secs in Zone 4, 50secs in Zone 2)
9x5mins in upper Zone 3 to low Zone 4, all with 60secs rests in Zone 2.
5mins in Zone 2
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 12mins in Zone 2.
Before you do this workout, check out the Proprioceptive Cue in today's calendar.
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
5x5mins in low Zone 4 +60secs recovery in Zone 1
10 mins easy Zone 2 jog or run/walk
(5mins in Zone 2, bike, run or rowing machine)
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK as (50 in Zone 5, 50 in Zone 2).
12x50FC in Zone 3 + 5secs rests (sprint every 4th 50),
8x50FC in Zone 3 +10secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +15secs rests (sprint every 2nd rep),
4x50FC +20secs rests (sprint every one).
Run in Zone 2, nice and easy. This shouldn't feel too hard. If it does, you're going too fast.