Half Marathon Training Plan For Triathletes - 12 Weeks

Average Weekly Training Hours 03:47
Training Load By Week
Average Weekly Training Hours 03:47
Training Load By Week

This training plan is designed for the intermediate/advanced triathlete looking to race a Half Marathon (13.1 mi) or to simply improve upon their long course run leg. This plan can also work for a runner looking to incorporate some cross training into their weekly training schedule or an athlete that wants to boost their run fitness, but unable to run 6 or 7 days / week due to injury/schedule/etc. This plan assumes the athlete has a decent amount of base aerobic fitness. The athlete may have recently completed some base aerobic training OR just raced an 'A' triathlon and is now looking to do a late season running race. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably run 8 - 10 miles at an aerobic/Z2 pace. This plan has four (4) main weekly runs: 2 Aerobic, 1 Race Pace, 1 Speedwork. In addition to the run workouts, each week typically contains 1 Swim, 1 Bike and 2 Strength workouts. The Swim and Bike workouts can be modified to allow for more/less swim and/or bike volume. The key is to not do anything that would sacrifice the quality of the run workouts. If you find yourself struggling with the Run workouts, ask yourself if you are doing too much swim/bike/strength and adjust accordingly. The Training Zones and paces referenced can be found via one of the many on-line running calculators using previous race results or a field/threshold test. You can also use Rate of Perceived Exertion (RPE) - a scale of 1 (very very easy) to 20 (very very hard): Zone: Name (RPE) - Description Z1: Recovery (6 - 8) - Very Light Z2: Extensive Endurance (9 - 11) - Light Z3: Intensive Endurance (12 - 14) - Somewhat Hard Z4: Sub Threshold (15) - Hard Z5a: Super Threshold/LT (16) - Hard Z5b: Anaerobic Endurance (17) - Very Hard Z5c: Power (19 - 20) - Very, Very Hard NOTE: These Zones are based upon those in Joe Friel's The Triathlete's Training Bible

Sample Day 1
0:45:00
Circuit Training [Body Weight]

** Warm Up **
- 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill
** Main Set **
1 Circuit = 10 reps of each of the following exercises:
- Push-Ups
- Sit-Ups
- Squats
- Reverse Lunge
- Side Lunge
- Plank (60 seconds)
Perform 10 Circuits (i.e. 100 reps of each exercise)
** Cool Down **
- 05 min Z1 on Bike, Elliptical or Treadmill
Originally from: http://www.ironman.com/triathlon/news/articles/2014/06/strength-training-for-busy-triathletes.aspx#ixzz37yHkYbaU

Sample Day 1
5mi
Aerobic Threshold - Distance

** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury.
** Main Set **
Run in Z2 for the distance specified.

Sample Day 2
7mi
Half Marathon Pace Progression [Distance]

** Purpose **
Train at your Half Marathon Pace (HMP) to work on your endurance, Lactate Threshold (LT), pacing skills and race preparation.

** Warm Up **
- 1 mi Z1 -> Z2

** Main Set **
- 3 mi Z2
- 2 mi @ HMP

** Cool Down **
- 1 mi Z2 -> Z1

Sample Day 3
2743m
Endurance Intervals [4x400]

** Purpose **
Train your Aerobic Endurance pace to work on endurance and pacing.

** Warm Up **
- 300 Free EZ/Z1

** Drills **
- 8 x 25 with 0:15 Recovery
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill

** Main Set **
- 4 x 50 Fast with 0:30 RI
- 4 x 400 Z2 with 1:00 RI
#1 - Free
#2 - Pull
#3 - Every 4th 25 Fast
#4 - Free
- 4 x 100 Fast with 0:30 RI

** Cool Down **
- 300 Choice EZ/Z1

Sample Day 4
1:05:00
Hills [8x2min] - Duration [1hr 05min]

** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The hills add in a strength component to the run.

** Warm-Up **
- 10 min Z1 -> Z2

** Hills **
- 8 x [2 min ~6% Hill Z4/Z5 + 4 min RI/Z1]

** Cool-Down **
- 05 min Z2 -> Z1

For the "Hill", find an incline that is approx 6% and run uphill "hard" (Z4/Z5) for 1 minute. Rest/recover (and jog back down) for 4 minutes and then repeat.
As you run uphill - focus your eyes near the top of the hill (up) and focus on quick, short, but powerful strides.
NOTE: Due to the shortness of the interval, your heart rate will NOT likely reach Z4/Z5. Instead focus on RPE/effort.

Sample Day 5
0:40:00
Full 40

** Warm Up ** - 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill ** Main Set ** NOTE: For each muscle group, do the following: - Choose one (1) exercise - Set #1: 12 Reps - 30 sec stretch of muscle group - Set #2: 8 Reps (increased weight) - 30 sec stretch of muscle group * Quadriceps * - Squat - Lunge - Leg Press * Upper Back * - One Arm Row - Lat Pulldown - Seated Cable Row * Hamstring * - Stability Ball Leg Curl - Leg Curl * Chest * - Chest Press - Fly - Push Ups * Calf * - Calf Raises * Abdominals * - Ab Crunch - Roman Chair - Weighted Crunch * Lower Back * - Superman - Bridge * Biceps * - Dumbbell Curl * Triceps * - Tricep Press ** Cool Down ** - 05 min Z1 on Bike, Elliptical or Treadmill

Sample Day 6
10mi
Aerobic Threshold - Distance

** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury.
** Main Set **
Run in Z2 for the distance specified.

Max Spradley
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Mile High Multisport

As a coach with Mile High Multisport, I provide endurance coaching designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.