"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015
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You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Sunday. There are 9 to 11 workouts per week, with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is designed to help your body adapt and recover. There is a long run in mid-week and two rides at weekends. To be successful with this plan you should have at least 18-months experience of triathlon.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the harder 2 weeks (JPG)
Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography
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These sessions will help increase your threshold running pace - a key determinant of Half Ironman run performance. They should be done at somewhere between your approximate 10-km and 10-mile race pace. Check out the Ironman Intensity Zones (attached to day 1) for more guidance on the training zones.
15mins 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 the Instructions (attached separately to day 1) for the Key to 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
As soon as you finish cycling, slip your run shoes on and do 5mins in Zone 4, into a warm down of 5mins in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
These workouts focus on increasing your ability to run fast. This helps to raise the ceiling of your running ability, so that lower paces feel easier.
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.
These swim workouts focus on higher intensity swimming. And maintaining good technique at higher speeds.
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
200FC/PULL in Zone 2.