NEW- Half-Ironman First Time, Build-Peak-Race, Power, 10-13hrs/wk

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

This training plan was designed by Joe Friel for the triathlete doing his/her first half-Ironman/70.3 race. It may also be used by the athlete who has not done a long-course race in some time and wants to get back into racing at the 70.3 distance.

This plan was designed so that it may be used by either an under- or over-50 aged triathlete.

The workouts and progression are based on the principles in Joe's Triathlete's Training Bible. The plan is best started 12 weeks prior to your race. It ends on your race weekend. The bike workouts require a power meter (there is also a similarly titled plan you can find here that uses a heart rate rather than power for the bike). Run workouts are heart rate-based and swim workouts are based on pace per 100. Weekly training volume starts at about 10 hours per week and gradually increases over the 12 weeks to a high of about 13 hours in week 10. There is a rest and recovery week every third week when training volume is reduced to about 8 hours. At the end of these R&R weeks there is simple testing to gauge progress toward your race goal. By the end of 12 weeks you will have excellent Half Ironman race fitness.

Your swim, bike, and run training zones (heart rate, power, and pace) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

The workouts were created using the TrainingPeaks "Workout Builder" format which means they may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) or an app so that they may be followed precisely during the sessions. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's NOT necessary to upload the workouts in order to use this plan.)

The last week of the plan organizes the workouts based on which day - Saturday or Sunday - your race is on. Just follow the guides that week to do the correct workouts.

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Sample Day 1
0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).
Warm-Up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light - 12 reps with 15 repetition max (RM - a load you can only lift 15 times) load. Second set is heavy - 3-6 reps with 6RM load. Cool down 5-10 minutes spinning on a stationary bike in an easy gear/resistance at high rpm. This should be a brief workout. For details turn to Chapter 13 in The Triathlete’s Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf
Exercises: 1. Hip extension (squat, leg press or step up), 2. Seated row, 3. abdominal with twist, 4. upper body your choice (lat pull or chest press), 5. personal weakness (hamstring curl, knee extension, or heel raise), 6. standing row.
*** If you've not been lifting weights prior to starting this plan it's best not to start now. In this case take Mondays in this plan as rest days with no workouts.

Sample Day 2
0:45:00
36.7TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 2
0:45:00
1600m
48TSS
Ae1. Aerobic Intervals 1750.

Aerobic Intervals
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times with each work interval. All aerobic—easy breathing.
Set #1: 3 x 200 (10sec rest between 200s) moderate.
Rest 2 minutes.
Set #2: Swim 300 easy.
Set #3: 6 x 50 relaxed speed (15sec).
Cool down: 100 easy swim.
Total: 1750

Sample Day 3
1:30:00
77.8TSS
AE3. Endurance Ride 1.5h power..

This is an aerobic endurance maintenance workout. Ride only in power zones 1, 2, and 3 as you feel at the time. This should be a comfortable effort. Power and effort will rise somewhat on uphills but no higher than zone 3.

Sample Day 4
0:45:00
1600m
48TSS
Ae1. Aerobic Intervals 1750.

Aerobic Intervals
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times with each work interval. All aerobic—easy breathing.
Set #1: 3 x 200 (10sec rest between 200s) moderate.
Rest 2 minutes.
Set #2: Swim 300 easy.
Set #3: 6 x 50 relaxed speed (15sec).
Cool down: 100 easy swim.
Total: 1750

Sample Day 4
0:45:00
30TSS
AE1. Easy Run 45min HR.

Run in heart rate or pace zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 5
1:00:00
49TSS
AE1. Easy Ride 1h power..

Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.