Beginner Half Ironman - flat course

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

For this 12 week plan you need: A pace clock at the pool (a watch or tempo trainer would work); A 400m open water course; A heart rate monitor for cycling; A gps watch for running. This is a standard plan for beginner/intermediate athletes who want to complete a 70.3. The duration of training ranges from 2.5 to 9.45 hours per week. There are a maximum of 3 sessions for any one discipline each week. Mainly, there are 2 swims, 2 bikes and 2 runs each week. This plan includes strength sessions that can be done at home.

Sample Day 1
0:45:00
Swim CSS test

WU: 200m easy, then 4x 100m with 30s rests (at race pace checking your times are maintained). TT1: 200m FAP then 4x 50m really easy with 30s rests. TT2: 400m FAP. CD: 5 minutes easy swimming.

Sample Day 3
0:45:00
Threshold HR test

WU: part1, 5 minutes increasing the gear until at a steady intensity (maintain 90 rpm), then part2, 5 minutes more in the same gear at 90 rpm with last 10s of each minute FAP, then part3, down 2 gears, do 90s at 90rpm then 30s right leg only, 90s at 90rpm then 30s left leg only, 1 minute easy. Main 30 minutes: set up your heart rate monitor. Go all out for 30 minutes. Lap the watch at 10 minutes so you record the whole thing, the first 10 minutes and the last 20 minutes. - try to keep the cadence around 90rpm. To judge this start in the same gear as part2 of the warm up and change up when you can keep the legs going. Stop watch at exactly 30 minutes and slow the legs down after this. Record the average heart rate. CD: 5 minutes decreasing the gears.

Sample Day 5
1:00:00

WU: 6 minutes easy jog, then 3 minutes with the first 20s of each a drill (high knees, butt kicks, school yard skips). Build: 1 minute as 10s high skips/ 10s easy jog, 1 minute as 10s FAP, 10s easy, then, 6 minutes steady with the last 20s of each flat out running, lastly, 1 minute walk to a good start line and have a stretch. Main – 3km: 3km FAP – if possible, set your gps watch to measure distance, time and heart rate. Only record the time trial, stop the watch at the end of 3km. CD: walk and stretching

Sample Day 8
0:40:00
Run threshold - 3s

WU: 5 minutes easy jog, 4x drills (10s drill, 20s run - high knees, butt kicks, skips, bounds), 4x 100m pick ups.  Main: 2x (3 minutes threshold, 1 minute walk, 6 minutes threshold, 2minutes easy walk).  CD: 7 minutes easy jog then stretch.

Sample Day 9
0:45:00
Body weight week2

Week 2 - 45 minutes:

Specific muscles used:
Gluteals, hamstrings, biceps, latissimus dorsi, pectorals, deltoids.

Specific joints used:
Shoulders, thoracic spine, hips, ankles, elbows.
Warm Up – 21 minutes:
• 10x lunge walks (both legs counts as 1).
• 4 minutes (or ½ mile) gentle jog.
• 5x (1 minute (lay on back) fast bicycles then 10x plank to front support (start with a plank, hold body straight and push up to hands, arms straight, then return to plank).
• 6 minutes on foam roller

  4. Leg kicks – 5 minutes:
Emphasis on muscular endurance of gluteals and hamstrings.
Lay flat on front supporting chin on back of hands. Point toes and straighten legs and raise off ground. Simulate a front crawl leg kick.
A right and left kick counts as one kick,
3x (30 kicks) with 1 minute rest

5. Press ups – 6 minutes:
Emphasis on pectorals, triceps and core stability.

Keeping a straight, rigid body from head to toe support the upper body with hands flat on floor below shoulders, arms straight. Lower down for 5 seconds (one thousand, two thousand…) controlling the movement until your chest touches the floor, then accelerate back up to straight arms.
Repeat 3x (10reps with 1 minute rest)

6. Reverse kicks – 5 minutes
Emphasis on core, quadriceps
Lay flat on back with hands by side and feet pointed. Suck belly button towards spine and crunch abdominals whilst simultaneously raising straight legs off ground. Dish position – small of back and bottom on floor, head and feet 6-12 inches off floor. Move legs in front crawl kick movement.
A right and left kick counts as one kick,
3x (30 kicks) with 1 minute rest
Cool Down – 8 minutes on the foam roller

Sample Day 10
0:45:00
HIM2 pool endurance

1700m – WU: 300m. Main: 4x 350m (alternating 50m steady, 50m CSS) with 20s rests. CD: warm shower and stretch gently

Sample Day 11
0:45:00
Body weight week2

Week 2 - 45 minutes:

Specific muscles used:
Gluteals, hamstrings, biceps, latissimus dorsi, pectorals, deltoids.

Specific joints used:
Shoulders, thoracic spine, hips, ankles, elbows.
Warm Up – 21 minutes:
• 10x lunge walks (both legs counts as 1).
• 4 minutes (or ½ mile) gentle jog.
• 5x (1 minute (lay on back) fast bicycles then 10x plank to front support (start with a plank, hold body straight and push up to hands, arms straight, then return to plank).
• 6 minutes on foam roller

  4. Leg kicks – 5 minutes:
Emphasis on muscular endurance of gluteals and hamstrings.
Lay flat on front supporting chin on back of hands. Point toes and straighten legs and raise off ground. Simulate a front crawl leg kick.
A right and left kick counts as one kick,
3x (30 kicks) with 1 minute rest

5. Press ups – 6 minutes:
Emphasis on pectorals, triceps and core stability.

Keeping a straight, rigid body from head to toe support the upper body with hands flat on floor below shoulders, arms straight. Lower down for 5 seconds (one thousand, two thousand…) controlling the movement until your chest touches the floor, then accelerate back up to straight arms.
Repeat 3x (10reps with 1 minute rest)

6. Reverse kicks – 5 minutes
Emphasis on core, quadriceps
Lay flat on back with hands by side and feet pointed. Suck belly button towards spine and crunch abdominals whilst simultaneously raising straight legs off ground. Dish position – small of back and bottom on floor, head and feet 6-12 inches off floor. Move legs in front crawl kick movement.
A right and left kick counts as one kick,
3x (30 kicks) with 1 minute rest
Cool Down – 8 minutes on the foam roller

Peter Wilby
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PeteWilbyTriathlOn

I am a triathlon and open water swimming coach based by the sea in Teignmouth, Devon. I provide a coaching service for triathletes and open water swimmers of all abilities. I aim to provide a service for everyone.

When I train triathletes I use critical swim speed (CSS) for swimming, which requires a pace clock or watch. I use power, heart rate, and feel (RPE) for cycling. And I use pace, time and distance as well as RPE for running.