Intermediate 24 Week Half Ironman Distance Plan

Average Weekly Training Hours 07:08
Training Load By Week
Average Weekly Training Hours 07:08
Training Load By Week

This 24 Week Half Ironman Distance Plan consists of three swim/bike and run workouts per week with brick workouts on week 6,10,14,18 and 22. Consistent bricks are to ensure race readiness. The Base Phase is 8 weeks long the first 4 weeks are RPE based to focus on building a base and training on feel after which the swim and run workouts are based on pace and the bike workouts are based on threshold heart rate. The Build Phase is 8 weeks long, workouts will increase in duration that best matches race duration. The Peak Phase last 6 weeks with workouts becoming more race specific with sighting and pacing in the swim workouts, short intervals and pacing strategies in run and bike workouts. Purchasing Training Peaks Premium account is recommended so changes can be made as necessary. Also, changes in thresholds will be automatically updated with TP premium account. If you have any questions or need help with this program you can email info@itrainwithanna.com. Good luck and Happy Training.

Sample Day 2
1372m
Swim Base

WU: 4X's
50 Drills/100 Easy FS RPE3-4 RI:10
MS: 4X's
100 FS/50 Kick RPE4-7 RI:10
CD: 4X's
50FS/25BS RPE 3-4

Sample Day 2
0:53:30
51TSS
Bike Power Intervals

WU:
10 minutes RPE3
MS: 
3x30-second sprints with 4minute recovery
Steady State 20min RPE6-7
CD: 
10 minutesRPE3

Sample Day 3
0:45:00
52TSS
RPE Based 4X's Repeats

WU 10min RPE 4-6
MS 4X's :30 RPE8-10/2min RPE 4-6
Steady State 15min RPE6-8
CD 10min RPE4-6

Sample Day 4
1:00:00
70TSS
Base Period Bike

WU:
10 minutes RPE3-4
MS: 
40 minutes RPE6-7
CD: 
10 minutes RPE3-4

Sample Day 5
0:30:00
32.5TSS
Base Period Run RPE Based

WU: 
Run 5 minutes RPE 3-5
MS: 
Run 15 minutes RPE6-8
CD: 
Run 10 minutes RPE3-5

Sample Day 5
1417m
Base Swim Easy/Moderate/Easy

WU: 
300 FS RPE3-4
6X's (25Drill/25FS) RI:10
MS: 8X's
100 FS (25Easy/50Moderate/25Easy) RI :15
CD: 3X's
50FS/50BS RPE3-4

Sample Day 6
1:20:00
96.7TSS
Base Period Bike Long

WU: 
10 minutes RPE3-4
MS: 
1 hour RPE6-7
CD: 
10 minutes RPE3-4

Anna Nemeckay USAT Certified coach
|
itrainwithanna.com

As a USAT certified coach and multiple IM athlete, I create training plans that work around an athletes life. I believe hard work pays off but over training is never the answer. I develop training plans that are unique to the athletes needs based on their current fitness level, past race experiences, lifestyle, race goals and injuries. Communication with my athletes is pivotal to their success so when they show up on the start line they know that their training has prepared them for race day.