Advanced Half-Ironman + Coaching VIDEOS

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

Plan preview

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You're going to love this 12-week Half-Ironman training plan from Ironman Certified Coach and 9 x Kona finisher, Wendy Mader! In addition to 12 week's worth of swimming, biking, running and strength training workouts, we also included 3 INSTRUCTIONAL VIDEOS, one before each 4-week phase. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This IronDistance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This program is designed with intermediate or advanced triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1000 yards without stopping, cycling for 40 miles and running for 8 miles. If you can do all that, you'll do great with this plan. The goal of this Half- IronDistance Program is to increase your weekly volume (time/distance) with added race-specific intensity.

The 12-week program is your perceptive, competitive phase of training with a race or race simulation the 4th week. The second 4 weeks continue to build Ironman Specific volume and intensity. The final 4 weeks take you through a gradual taper to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!?

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Sample Day 2
Bike test

Bike Test
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes

Sample Day 3
Test Swim

WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 3
Strength Training

Sample Day 4
Run Test

Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near
where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.

Sample Day 5

Time and distance will vary based on experience Swim either for distance or time about 50 Minutes. Or to join a masters swim group.
WU: 600 warm up (100 swim/50 drill)
MS: 400 swim zone 2-3 RI 15"
4X 100 descend 1-4 zone 1-4 RI 15"
2X 200 build RI 10:
400 swim zone 2-3
CD: 100

Sample Day 5
Strength Training

Sample Day 6

Run 2 miles after biking

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at