Half Ironman- Beginner

Average Weekly Training Hours 10:10
Training Load By Week
Average Weekly Training Hours 10:10
Training Load By Week

Sample Day 1
0:45:01

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 1
0:30:01

BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 2
0:30:01

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 2
0:45:01

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 4
1:00:01

WU:
8 x 50 easy done as 25 swim, 25 kick.
8 x 50 count strokes and time the 50s. What combination gives you the lowest 'score?' (Ex: 43 strokes + 45 seconds = 88).
MS: Swim a moderate effort using what you learned in WU set.
15 x 100 (10 sec) moderate.
6 x 50 kick (20 sec) moderate.
CD: 500 easy alternating 50 pull, 50 swim.
Total: 3000

Sample Day 4
1:15:01

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

Sample Day 5
0:30:01

BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Gerardo Barrios
|
Fortius Coaching and Racing, LLC

Custom Training Plans, Ironman Training Group, Group & Private Coached Swims, Running Analysis, Group & Private Camps.

Customized triathlon and running plans begin at $200 each month. Ironman Training Plans begin at $275. Team membership available for $50 and $125 with swim workouts. Initial Assessment Fee of $150 applies to all customized plans

Group Swim Workouts at VNSO Pool on Tues. & Thurs. at 6:00 am and at 7:30 pm and Wed. at 12:00 pm $125 monthly includes all group workouts.