18 week HALF DISTANCE TRI Plan (cap required hours = 12:00)
Author
Paul Duncan
All plans by this CoachLength
18 Weeks
Typical Week
3 Bike, 4 Run, 2 Swim
Longest Workout
1:20 hrs swim
4:00 hrs bike
2:00 hrs run
Plan Specs
triathlon beginner intermediate weightloss hr based
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Summary
This program is designed for the beginner/intermediate triathlete training for a half distance triathlon.
The peak required time investment for this program is about 12 hours. This program can be used by someone training for their first triathlon or someone looking to score a personal best.
It is recommended that you start with a base of about 5-6 hours per week of training before starting out this program.
The program uses heart rate zones as your guide. If you would like further guidance on heart rate zone testing, contact Paul Duncan at puncan1984@gmial.com
Stats
Sample Day 1
Warm up @ ZR
MAIN:
6x45s @ BEST SUSTAINABLE EFFORT!
1:00 recovery spin between
Ride easy as you feel to final duration
(optional: add up to 45 minutes easy spinning to the end of the workout to log extra miles (if you feel good)
Sample Day 1
1st mile is within 20 seconds of your last 5k test pace! After the 1st mile, slow WAY down and get down to to the bottom of Z1, this may require a very slow shuffle! Once you reach the bottom of z1, treat this run as a progressive Z1 run, increasing your HR each mile!
Sample Day 2
Repeat cycle for total duration
5:00 buoy (no paddles)
5:00 paddles + buoy
5:00 Free
5:00 Free w fins
Record total meters!
Recommended Paddles:
https://amzn.to/2ZmTGW2
Recommend buoy:
https://amzn.to/2zckVIi
Recommended fins:
https://amzn.to/31Zx6nU
Sample Day 3
do not exceed ZR at ANY point.
Sample Day 3
As you feel run. Can be done in conjunction with a bike ride or not, up to you.
Sample Day 4
warm up:
5:00 with pull buoy (no paddles)
5:00 free with fins
Main set:
2 rounds of:
4x25's EASY w 10 sec rest
4x25's Moderate w 15 sec rest
4x25's HARD (all out) w 20 sec rest
Cool down:
Repeat cycle until final duration is met
200 buoy (no paddles)
150 paddles + buoy
100 free (fins optional)
Recommended Paddles:
https://amzn.to/2ZmTGW2
Recommend buoy:
https://amzn.to/2zckVIi
Recommended fins:
https://amzn.to/31Zx6nU
Sample Day 5
The majority of this ride should be in Z1. The last portion of the ride should build into Z2 if you feel good. Be patient, the goal is to have a progressively higher HR throughout the ride. Its ok to start below Z1 to achieve this goal.
Set your computer to lap ever 30:00 or 7 miles, record splits manually into post activity comments with HR average.
OPTIONAL: add up 60 minutes to the end of this ride if you feel good! Bonus miles.
Pay close attention to your fueling. Report all splits in post activity comments.
Fueling Reccomendation:
1 bottle sports drink every 45:00
1 gel (100kcal) every 45:00
bottle should be mixed at 150-180kcal per bottle.
Recommended sport drink.
https://amzn.to/2ZkmH8S
Recommend gel:
https://amzn.to/2Hl22HI