RELATED: Strength Training for Triathletes. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 CD: 250 @ low aerobic intensity, Tuesday In other words, 45 minutes becomes an hour, 30 minutes becomes 40 minutes, 3 miles becomes 4 miles, etc. Preferably at the race destination. We include these workouts in our training plans too, in the lead up to race day. Swim Base: 1800 Yards MS: Run 25 minutes @ moderate aerobic intensity It is definitely doable, you just have to race and train smarter. This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season. Remember, these distances are programmed for a half Ironman distance of 70.3 miles, which consists of a 1.2-mile swim . The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. MS: 7 x 75 @ VO2max intensity, RI=0:45 MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Read this article on the new Outside+ app available now on iOS devices for members! MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity Beginner Half Ironman Training Plan (20 Weeks) Success! The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). 10 x 25 drills, RI=0:10 CD: 11 minutes @ low aerobic intensity, Thursday Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. WU: 350 @ low aerobic intensity Ride on your race day bike, all in Z2. 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). MS: Run 1 hour and 40 minutes @ moderate aerobic intensity Dont be afraid to take the time to do the necessary research. WU: Swim 1.5 km CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 40 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 Swim 1.2 miles Take in 500-700+ mg of sodium per hour to replace electrolytes lost in sweat. 10 x 25 drills, RI=0:10 8 x 100 @ VO2max intensity, RI=1:00 MS: 2 hours and 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes Brick Workout: 4:30 The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. Fartlek Run: 45 Minutes 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. PDF SWIM | Novice IRONMAN 24 week Training Plan CD: 10 minutes @ moderate aerobic pace, Friday WU: 10 minutes @ moderate aerobic intensity It might come as no surprise to see that most of these courses are fairly flat, which is certainly what attracts newcomers. MS: 8 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 50 minutes (including warm-up and cool-down) WU: Run 5 minutes @ moderate aerobic intensity MS: Run 32 minutes @ threshold intensity Run Lactate Intervals: 44 Minutes Recovery Run: 25 Minutes 9 x 25 @ speed intensity, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Base: 4625 Yards MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity 10 x 25 drills, RI=0:10 MS: 2 hours and 25 minutes @ moderate aerobic intensity Free Half IRONMAN 70.3 Training Plans (PDFs) | MyProCoach WU: Run 10 minutes @ moderate aerobic intensity Success! *Plus, youll also receive free training advice via email from head coach Phil Mosley! MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Saturday A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run A good pair will be ventilated enough to let you wear them on the run as well. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. To get through a long race like a half-iron, youre going to need a lot of gear. WU: 350 @ low aerobic intensity MS: Bike 40 km Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . Brick Workout: 1:30 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Half-Ironman Triathlon Steady State Bike: 1:10 MS: 3 hours and 25 minutes @ moderate aerobic intensity Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards CD: 250 @ low aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 40 Minutes CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 Swim Base: 1600 Yards MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 10 x 25 kick, RI=0:15 MS: 38 minutes @ threshold intensity Unlike training for a half marathon, which is fairly straightforward, training for a 70.3 has a lot of moving parts, and a coach can help to bring some organization to the process. If you already have a solid foundation of knowledge, skills, and fitness in all three sports, a 10-week training plan can get you to the start line of your first 70.3. 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). This is a swim time trial workout. 10 x 25 kick, RI=0:15 CD: 10 minutes @ recovery intensity, Sunday With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) CD: 10 minutes @ low aerobic intensity, Thursday 10 x 25 drills, RI=0:10 RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity. WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 WU: 250 @ low aerobic intensity WU: 350 @ low aerobic intensity Wednesday Note: This plan was based upon a 20-week training schedule. More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). But, Looking to take on an IRONMAN 140.6? WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity It can also mitigate the effects of stress hormones, which are elevated during exercise. 10 x 25 drills, RI=0:10 Well be with you every step of the way, using this guide containing everything you need to know about training for a half-Iron triathlon. Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan WU: 300 @ low aerobic intensity Click the headings below to view the remaining weeks! Like what you see? Swim the maximum-intensity segment as though it were a race. CD: 10 minutes @ moderate aerobic intensity, Saturday 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 2700m This is a great option for individuals who are currently training 1-3 hours per week and are looking for a training plan that will help them take the next steps to prepare for their 70.3 race day. This has a bearing on the difficulty level you choose. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! Swim Base: 2300 Yards WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity Plan Overview The training plan breaks down the 24-week training schedule into the following periods: A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. MS: 55 minutes @ moderate aerobic pace MS: 5 x 200 @ threshold intensity, RI=0:45 CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 5 mins in low Z4 + 30 secs recovery in Z1. CD: 10 minutes @ moderate aerobic intensity, Saturday MS: Run 30 minutes @ moderate aerobic intensity, Sunday Just about anyone who is willing to train for it! WU: Run 10 minutes @ low aerobic intensity You'll need a decent base level of fitness and an understanding of working at differing levels of intensity. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. CD: 350 @ low aerobic intensity, Sunday The peaks phase of training begins today. MS: 1 hour and 10 minutes @ high aerobic intensity Hard/Tempo Heart rate 80-87% of max. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 This is an area where preparation becomes even more important! This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. Free Beginner Half Ironman Training Plan CD: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: 2 hours and 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday MS: Run 35 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Long Bike: 5:45 This is your long run for the week and it will progress in duration. 13 mins in upper Z3 + 2 mins recovery in Z1. Tuesday Brick Workout: 1:30 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). WU: Swim 800 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday Its time to get race fit in this 8-week phase. WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00 Monday Just to get a feel for the conditions. WU: Run 10 minutes @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:20 If your race is on Saturday, take Friday as a rest day. An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. WU: 10 minutes @ moderate aerobic intensity But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. CD: 350 @ low aerobic intensity, Long Run: 2:40 CD: 10 minutes @ moderate aerobic intensity, Saturday CD: Run 10 minutes @ low aerobic intensity, Thursday 8 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity Steady State Bike: 1:30 If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. WU: 33 minutes @ moderate aerobic intensity This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. MS: Run 35 minutes @ moderate aerobic intensity He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). Brick Workout: 55 Minutes Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). What does a typical 70.3 nutrition plan look like? 4 x 50 @ speed intensity, RI=0:20 However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. 15 mins in upper Z3 + 2 mins recovery in Z1. 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 MS: Run 40 minutes @ low aerobic intensity, Sunday For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach John Newsom recommends using the following general guidelines: RELATED: How to Set Triathlon Training Zones. Better organization means less chance of forgetting something when it matters. Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. Create a personalized feed and bookmark your favorites. 12-Week Half Ironman Triathlon Training Plan | Coach - coachmaguk Training for and racing a 70.3 requires lots of hydration. Swim Base: 3100 Yards WU: 350 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday Swim Base: 1900 Yards 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. WU: 350 @ low aerobic intensity So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). Swim Fartlek + Sprint: 3100 Yards MS: 1 hour and 40 minutes @ high aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 MS: 5 hours and 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity, Sunday WU: Run 10 minutes @ moderate aerobic intensity Brick Workout: 2:50 WU: Run 10 minutes @ low aerobic intensity Fartlek Run: 45 Minutes That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. This week you will maintain your fitness and eliminate any traces of fatigue. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1 Hour WU: 300 @ low aerobic intensity Swim Base: 2600 Yards Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. MS: 3,200 @ moderate aerobic intensity 10 x 25 @ speed intensity, RI=0:20 If you want, you can then adjust the plan length to start it on a different day. MS: 2,112 @ maximim intensity CD: 250 @ low aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity Thisresource from coach Matt Dixonis also an excellent guide to optimizing your time in order to optimize your performance. WU: 350 @ low aerobic intensity Foundation Bike: 1:30 6 x 200 @ threshold intensity, RI=0:30 WU: 350 @ low aerobic intensity 9 mins in upper Z3 + 2 mins recovery in Z1. Foundation Bike: 1:15 Swim Base: 1550 Yards WU: Run 10 minutes @ moderate aerobic intensity 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). WU: Run 10 minutes @ low aerobic intensity Average weekly training hours are 10:13 with the biggest week at 13:42 hours. 2 x 200 @ threshold intensity, RI=0:45 If you cant find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. Swim the maximum-intensity segment of the workout as though it were a race. MS: Run 2 hours and 20 minutes @ moderate aerobic intensity Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. In Joe Skipper's case, that's the hotel pool behind the finish line. CD: 350 @ low aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. WU: 250 @ low aerobic intensity MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). MS: Run 30 minutes @ threshold intensity, Friday 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). Our Plan. WU: 350 @ low aerobic intensity A triathlon coach can write a training plan that is unique to you, whether that means providing swim lessons at the beginning of your 70.3 journey or creating a training plan that is adjusted to your shift work schedule or upcoming business travel, when you may not have access to a pool. WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours 10 x 25 drills, RI=0:10 Preferably on the race route. The plan builds up to race day and helps improve your fitness and confidence for your target event. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Training will start to include more higher-intensity work and race-pace efforts. 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). Wednesday The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. WU: 10 minutes @ moderate aerobic intensity MS: Run 1 hour and 50 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic pace Foundation Run: 55 Minutes MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) 4 x 50 @ speed intensity, RI=0:20 Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! 4. The Ultimate Ironman Training Plan. Swim Base: 2900 Yards 6 x 200 @ threshold intensity, RI=0:30 WU: 10 minutes @ moderate aerobic intensity MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries WU: 250 @ low aerobic intensity Swim Base: 3400 Yards Long Bike: 2 Hours CD: 10 minutes @ moderate aerobic intensity, Wednesday PDF NOVICE ATHLETE 24-Week Half Distance Triathlon Training Plan 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 (Spoiler alert: Its more than you think!) Just to check your bike is working ok and to get a feel for the route. Foundation Run: 35 Minutes WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 75 @ VO2max intensity, RI=0:20 MS: Run 1 hour @ moderate aerobic intensity, Sunday
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