I would really like to download a copy but seem unable to access the link are you please able to send a copy? CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Read this article on the new Outside+ app available now on iOS devices for members! Foundation Run: 35 Minutes +++ 5 x 90sec. The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run. Read this article on the new Outside+ app available now on iOS devices for members! To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. MS: 7 x 45sec. +++ Bike Power Intervals: 45 Minutes Want to transform your triathlon knowledge, training, and performance? MS: 5 x 1min fast/30sec. at 110 rpm), Run: 50min., Strength easy WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity Take approximately 30 seconds rest between. Foundation Run: 40 Minutes MS: 3 x 12min, aero 80-91 rpm/3min. 8 x 25 kick, RI=0:15 Swim Threshold + Sprint: 1400 Yards core strength 100 easy Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 1,650 @ maximum intensity CD: 250 @ low aerobic intensity, Long Run: 1:05 Bike: 3hrs. MS: 6 x 25 fast 10 SR 15min. WU: 10 minutes @ moderate aerobic intensity Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! 600, 500, 400, 300, 200, 200 6 x 75 @ VO2max intensity, RI=0:45 Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. 1 x 3min. On the days that have a swim and a run or two discipline together that are not labeled brick do we complete those back to back or on in AM and one in PM? Swim Threshold + Sprint: 2100 Yards CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. 4min. CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes 8 x 50 as 1 sprint/1 easy 30 SR Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. WU: 300 @ low aerobic intensity Try to get into open water a few times to practice. Foundation Bike: 1:45 MS: Bike 12 miles Bike Short Hill Climbs: 55 Minutes 8 x 25 drills, RI=0:10 MS: 8min. CD: 10 minutes @ recovery intensity, Sunday 8min. 10K to 5K effort/2min. easy core strength, Swim: 60min., Threshold Foundation Run: 50 Minutes +++ How to Choose a Free Ironman Triathlon Training Program | livestrong Quickly view upcoming workouts in the TrainingPeaks app. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Does this mean that you are supposed to do 5 sets of 100 m drills of, then rest and do 2 sets of 400 meters fast? hard (<95% max)/ 1min. tempo/ 2min. If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Long Bike: 2:30 5 x 600 as 1 swim/1 pull steady 15 SR CD: 250 @ low aerobic intensity. 1 x 100 5sec. 8 x 25 drills, RI=0:10 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. WU: Run 10 minutes @ low aerobic intensity 200 warm up WU: 10 minutes @ moderate aerobic intensity Your pre-race taper begins on Thursday. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. Ill email you the plan directly. The concept of periodization is employed to first develop general endurance and "neuro speed" and then to progress into race-specific abilities. Compare to week 5, Swim: 60min., Race specific Bike Power Intervals: 50 Minutes 6min. 800 pull steady (paddles/buoy/band) MS: 12 x (5min. Swim workouts 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down. core strength, Swim: 75min., Threshold Foundation Bike: 1 hour threshold/ 90sec. Swim Base: 1400 Yards MS: 16 x 25 sprint 20 SR WU: 200 @ low aerobic intensity The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. You should be free of any injuries that affect your ability to train. 8min. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. How Long Does It Take To Recover From A 70.3? Great to hear from you. 20-Week Half Marathon Training Schedule 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. Thank you for this! 15min. Swim: 1200 Yards CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes . Thanks for the informative and useful plan. easy MS: Run 25 minutes @ moderate aerobic intensity Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . Saturday 8 x 25 kick, RI=0:15 best effort 85-95 rpm/4min. Do you have any tips on simulating hilly terrain? Foundation Bike: 1:15 Swim Threshold + Sprint: 2100 Yards I followed the plan, did the training and come race day I wasnt nervous. 8 x 25 drills, RI=0:10 Phil's Intermediate IRONMAN 70.3 Plan is just what you need! 6min. 8 x 25 kick, RI=0:15 easy) Saturday MS: 60min. What Is a Half Ironman Triathlon? 20-Week Marathon Training Plan: Charts for All Levels - Healthline Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. at 95 rpm 10 x push up (can adapt to knee push ups). Swim Fartlek + Sprint: 1750yards best possible effort 8 x 25 kick, RI=0:15 From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. Bike 1:15 Super easy, flat ride MS: 1,000 start easy, build to hard (note time) Run: 50min., Speed Super Simple Ironman 70 3 Triathlon Training Plan . I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. In this 6-week phase you will face some challenging high-intensity workouts including lactate intervals in all three disciplines to maximize your aerobic capacity and enhance your ability to sustain faster speeds. MS: Run 30 minutes @ moderate aerobic intensity Swim Threshold + Sprint: 2000 Yards WU: Run 10 minutes @ moderate aerobic intensity Foundation Bike: 90 Minutes Warm up at a comfortable pace for 10-20 minutes. easy CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 300 @ low aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity, Sunday 60min. MS: 4 x 6min. +++ +++ This is a swim time trial workout. 6min. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 . Also if I feel good, may push it. The 20 Week Half Ironman Training Plan To Complete Your First Race 8 x 25 kick, RI=0:15 8 x 25 kick, RI=0:15 MS: 10 x (3min. Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. I am unable to access it. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? This is your endurance realm; you build your engine here. WU: 300 @ low aerobic intensity MS: 1,800 @ moderate aerobic intensity MS: 8 x 50 descend 1-4 on 10 SR 50 Back Download the app . 1. Get feedback, stay on top of your training and perform at your best. Was able to get out there and have fun. tempo/ 2min. Foundation Bike: 45 Minutes 50 easy kick) Hope that helps! best effort 60-65 rpm/4min. 8 x 25 kick, RI=0:15 4 x (5min, SE 50-65 rpm The primary objectives are developing aerobic capacity, endurance, and injury-resistance. MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Guess those are the specific details a cyclist (my primary sport for many years) looks for. easy WU: 300 @ low aerobic intensity 15min. Saturday All aero 80-90 rpm: Speed Swim the maximum-intensity segment as though it were a race. +++ Bike: 75min. +++ Download the app . 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold 3. tempo/ 1min. Always check with your doctor prior to starting any new exercise program.**. +++ Swim Base: 2500 Yards Run: 50min., Speed MS: 3 x 200 @ threshold intensity, RI=0:45 $112.49 USD for the first year, billed yearly. Many thanks in advance! MS: 3 x ( core strength, Bike: 60min, Strength core strength, Swim: 45min, Threshold This is great so glad you were able to find this and that it will help you train for a half! easy), Brick: Total: 4hrs., MS: Run 18 minutes @ threshold intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity. MS: 2000 continuous, build each 500 easy, Swim: 75min., Endurance Upload completed workouts from your favorite tracking app or device. From there, the next level is tempo training. fast/1min. This plan is event location specific to prepare you best for the course you will encounter. MS: 2 x ( In Joe Skipper's case, that's the hotel pool behind the finish line. MS: 22 minutes @ threshold intensity 6min. 8 x 25 kick, RI=0:15 Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. MS: 10min. Pull 100, 200, 300, 400 WU: 300 @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace CD: 300 @ low aerobic intensity. MS: 3 x ( ): Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. Wednesday Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). 4 x 25 @ speed intensity, RI=0:20 8 x 25 kick, RI=0:15 Ironman 70.3 Santa Cruz Training Plan // 20 Weeks // Intermediate I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. WU: 250 @ low aerobic intensity Take approximately 30 seconds rest between. 400 time trial MS: 15min. Hi again that sounds like a fun routine! 8 x 25 kick, RI=0:15 400 choice Week 1 Monday: Rest. WU: Run 10 minutes @ moderate aerobic intensity easy WU: 22 minutes @ moderate aerobic intensity easy), Swim: 60min., Race specific MS: Run 50 minutes @ moderate aerobic intensity If there were a lot of steep climbs, itd essentially be more like interval training. MS: 5 x (1min. 3min. build to race effort/3min. including 6 x (5min. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. MS: 6 x 5min. +++ WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. MS: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity +++ MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) Swim Threshold + Sprint: 1100 Yards Is this still available by chance? easy), Swim: 60min., Aerobic easy) WU: 300 @ low aerobic intensity 8 x 25 kick, RI=0:15 SE /2min. This is your I need to miss a session session. Swim Fartlek + Sprint: 1600 Yards easy Bike Short Hill Climbs: 1 Hour hard 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic pace, Sunday (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. +++ Swim Base: 1600 Yards Long Bike: 2:15 8 x 25 drills, RI=0:10 Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. Upload completed workouts from your favorite tracking app or device. The T.I.M.E. Swim Fartlek + Sprint: 1200 yards recovery), Swim: 60min., Swim test There is a race simulation day in week 12 and a race day fitness benchmark in week 16. easy MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Brick Workout: 2:30 8 x 25 kick, RI=0:15 MS: 600 as 150 free/50 kick 15 SR Foundation Bike: 1:15 CD: Run 10 minutes @ moderate aerobic intensity The Lifestyle Intermediate 24-Week Half IRON Triathlon Training is designed for the Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Half IRON distance 15min. at race effort/ 2min. 8 x 25 kick, RI=0:15 It makes sense to practice different starts (fun session! at 95 rpm 4 x 100 @ VO2max intensity, RI=1:00 MS: 3 x ( After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity MS: Run 20 minutes @ threshold intensity 1500 TT (record time) (15min. WU: 10 minutes @ moderate aerobic intensity MS: 20min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 300 @ low aerobic intensity, Saturday Thursday: Bike 40 minutes moderate. MS: Run 25 minutes @ moderate aerobic intensity Your email address will not be published. 8 x 25 kick, RI=0:15 MS: Run 1 hour @ moderate aerobic intensity Life can sometimes get in the way and I believe in removing stresses caused by missing a session (guilt stress can add fatigue; we dont want that). Hey there! 1. 2. 20 Week Beginner Half Ironman Training Plan (beginner to intermediate) - This 20 week plan is heavily grounded in bike and run work, with just enough swimming practice to get you comfortable with that portion of the race. best effort 60-65 rpms/4min. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. WU: Run 10 minutes @ moderate aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Friday The schedule is flexible and can be adapted to fit around work and other commitments. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. 8 x 25 drills, RI=0:10 +++ MS: 2,112 (1.2 miles) @ maximum intensity 10K pace/2min. CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. easy) +++ MS: 10 x ( Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. Easy, Swim 60min. If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. +++ MS: Run 25 minutes @ moderate aerobic intensity Swim Base: 2300 Yards Bike: 4hrs. - as well as in maximizing the efficiency of my athletes' training hours. WU: 300 @ low aerobic intensity MS: 800 build by 200 +++ However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. 6 x 50 @ speed intensity, RI=0:20 Record time, heart rate, Bike: 4hrs., Tempo 8 x 25 kick, RI=0:15 For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. MS: 1 hour and 55 minutes @ moderate aerobic intensity MS: 20 x 50 at Target race effort on 5 SR Tempo Bike: 1:15 Run: 45min. It is not meant for advanced athletes looking to PR. MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 MS: Run 16 minutes @ threshold intensity 20 Week Half Ironman Distance Triathlon Training Plan: above race/ 3min. 8 x 25 drills, RI=0:10 MS: 6min. Speed endurance https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554, Swimming: capable of swimming comfortably for 30 minutes, Cycling: able to cycle 60 minutes continuously at a comfortable pace, Running: able to run 40 minutes continuously, Zone 4 Sub-Max efforts (100-105% threshold heart rate), RPE = 8 to 9, Zone 3 Tempo (about 90-98% of threshold heart rate), RPE = 7 to 8, Zone 2 Base Endurance (about 80-88% of threshold heart rate), RPE = 6, Zone 1 Recovery, anything lower than base (generally around 67-76% threshold heart rate), RPE = 5 to 6. Swim Base: 1700 Yards fast/1min. CD: 22 minutes @ moderate aerobic intensity, Wednesday MS: 60min, steady aero effort, Run: 50min., Threshold +++ 2 x (30min. If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. MS: 8 x 25 Variable paces w/ 10 SR This is done in two ways: 1. 8 x 25 FAST 10 SR (See more training plans here.). Coach Paul Duncan's 16-week 70.3 training plan for beginners CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes 12 x (90sec. 7 x 25 @ speed intensity, RI=0:20 6 x 100 @ VO2max intensity, RI=0:45 WU: Run 5 minutes @ moderate aerobic intensity Required fields are marked *. #1 & 4 50 fast/ 50 easy MS: 60min. +++ CD: Run 10 minutes @ low aerobic intensity, Friday Olympic-Distance Triathlon If youre searching for a training plan, you probably already know this. This week is a recovery week of this 70.3 training plan. Note: Bike and Run workouts are mostly written in duration. MS: 10 x 75 fast 15 SR Hi I would like a copy of the free Half Ironman Beginner 20 week training program Want to transform your triathlon knowledge, training, and performance? Run: 30min. 4 x 50 @ speed intensity, RI=0:20 5 x 100 @ VO2max intensity, RI=1:00 Foundation Run: 40 Minutes 8 x 25 drills, RI=0:10 So glad you enjoyed the Olympic plan. easy) Swim Base: 1400 yards WU: 250 @ low aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Beginner Half Ironman Training Plan (20 Weeks) WU: 300 @ low aerobic intensity core strength, Swim: 50min Threshold This 70.3 intermediate training plan is designed to help athletes improve on their times. WU: 300 @ low aerobic intensity MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Wednesday Swim Base: 2100 Yards hard 80-100 rpm/4min. The peak phase of this 70.3 training plan begins this week. 100 at or slightly above race pace Foundation Bike: 1 Hour CD: 300 @ low aerobic intensity, Run Lactate Intervals: 40 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 7 x 90sec. 8 x 25 drills, RI=0:10 MS: 12min. Swim Base:1900 Yards This plan builds the long run to 2:15 and the long ride to 4:30. Saturday January 28, 2020 by Chrissy Carroll 26 Comments. 6min. Plan Description IRONMAN 70.3 SANTA CRUZ TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete Course specific training! WU: 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 SE/2min. Swim Threshold + Sprint: 1600 Yards WU: 300 @ low aerobic intensity CD: Run 10 km, Tuesday MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity
