Designed for intermediate level age group triathletes, this training plan will help you excel at your key half Ironman race. Athletes who've followed this plan have gone onto represent their country at age group international level and record numerous personal records.
"My PR was 6:37 for an Ironman 70.3 before your training plans, then 5:29 at Mallorca and 4:59 on the last one, all I can say is thanks!!!" Richard Lonsdale, 52, October 2016.
IS THIS PLAN FOR YOU?
There are usually ten workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. To be successful with this plan you should have at least 12-months experience of triathlon.
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."
15 minutes nice and steady in Zone 2
4x7mins at low Zone 4 +60secs rests
15mins in Zone 2
These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See instructions (attached to day 1) for a Key to the abbreviations.
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.
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.
10mins in Zone 2,
5mins as (5secs in Zone 5, 55secs in Zone 2)
20mins as (30secs in upper Zone 4, 30secs in Zone 2), rest 2mins in Zone 1.
10mins as (30secs in upper Zone 4, 30secs in Zone 2).
5mins in Zone 2
The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
(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.
200 alternating (50FC/50BREAST) in Zone 2 +30secs rest,
8x50 as (25FC in Zone 4/25FC in Zone 2) +15secs rests.
8x100FC as (50 in Zone 5, 50 in Zone 2) +15secs rests,
100KICK in Zone 2 +10secs rest.
8x50FC in Zone 5 +30secs rests.
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.
15mins easy in Zone 2,
4 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.
3mins in Zone 3 +2mins recovery in Zone 2,
3mins in Zone 4 +2mins recovery in Zone 2,
2mins in Zone 5 +60secs recovery in Zone 1,
1min in Zone 5.
5mins Zone 2 jog, chatting pace.
Have your running gear ready before you start this Brick Workout:
5mins easy Zone 2,
5mins as (10secs Zone 4, 50secs Zone 2 easy).
5x9mins in upper Zone 3 to low Zone 4, with 60secs recoveries.
5mins easy spin down in Zone 2