Half-Ironman First Time, Power or HR, 10-13hrs/wk.

Average Weekly Training Hours 10:06
Training Load By Week
Average Weekly Training Hours 10:06
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. The bike workouts are based on either using a heart rate monitor or a power meter. Run workouts are heart rate-based and swim workouts are based on pace. 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. 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. 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.)

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
Aerobic Intervals.

Aerobic Intervals.
(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500

OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each). PDLC details here: https://www.facebook.com/permalink.php?story_fbid=10154489274639345&id=221276784344

Sample Day 2
0:45:00
Basic Strides.

Basic Strides.
This is best outdoors but may be done on a treadmill. 
Warm up with a 15- to 20-minute easy run. Then do 4-5x20 seconds fast on a soft, gentle downhill (such as a park). Run at approximately 400m race pace--not quite all out speed. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration.

Sample Day 3
1:30:00
Steady, Moderate Effort.

Steady, Moderate Effort.
Ride on a flat to gently rolling course. Get at least 50% of ride time in heart rate zone 2 or power zones 2-3. Cadence is comfortably high.

Sample Day 4
0:45:00
Aerobic Intervals.

Aerobic Intervals.
(You may substitute a masters swim workout.) WU: 100 swim easy, (10 seconds rest), 50 moderately fast, (10 seconds rest), 100 swim moderate, (10 sec rest), 50 swim moderately fast, (10sec rest), 100 swim build speed, (10 sec), 50 swim fast.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 moderate (10sec rest between).
Rest 2 minutes.
300 slow and easy. Form!
6 x 25 relaxed speed (15 sec).
CD: 200 easy swim.
Total: 1500

OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each). PDLC details here: https://www.facebook.com/permalink.php?story_fbid=10154489274639345&id=221276784344

Sample Day 4
0:45:00
Easy Run.

Easy Run.
Run in heart rate or pace zone 1 on a 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
Easy Ride.

Easy Ride.
Ride in heart rate zone 1 or power zones 1-2, mostly 1 zone. Flat to gently rolling course. Low effort--light on pedals. Comfortably high rpm. Road or indoor trainer.

Joe Friel
|
Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.