This is the high end of endurance, normally just below or around threshold. 50 easy kick 6 x 50 @ speed intensity, RI=0:20 If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. Swim Base: 1825 Yards If too difficult, you can switch to a zone 2 ride for the entire duration. best effort 85-95 rpm/4min. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 6 x 5min. CD: 10 minutes @ moderate aerobic intensity, Friday Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. MS: Bike 40 km alternating: 5 swim, 5 pull Foundation Run: 35 Minutes Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. Recovery Bike: 20 Minutes best effort 85-95 rpms/4min. build to race effort/3min. 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. fast/30sec. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. The rest days arent completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. core strength, Swim: 60min., Aerobic MS: Run 25 minutes @ moderate aerobic intensity 6min. I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it Thanks in advance!! Bike: 60min. Foundation Run: 40 Minutes Congrats on tackling your first 70.3! WU: 250 @ low aerobic intensity MS: 10 x (3min. Download the app. CD: Run 10 minutes @ low aerobic intensity, Friday core strength, Swim: 30-40min, Endurance Olympic-Distance Triathlon easy) MS: 6 x 100 as WU: 300 @ low aerobic intensity 200 easy buoy only MS: Run 18 minutes @ threshold intensity MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity easy Here is each one. CD: 13 minutes @ moderate aerobic intensity, Wednesday Run 10 minutes @ moderate aerobic intensity, Sunday Background requirements. WU: Run 10 minutes @ moderate aerobic intensity CD: Run 3 miles, Tuesday Swim Base: 2100 Yards 6 x 25 @ speed intensity, RI=0:20 MS: 3 x 200 @ threshold intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ moderate aerobic intensity, Wednesday at 115 rpm Sunday MS: 2,000 @ moderate aerobic intensity WU: 300 @ low aerobic intensity Week 1 Monday: Rest. MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) WU: Run 10 minutes @ moderate aerobic intensity easy . MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 MS: 20 x 50 at Target race effort on 5 SR This is great so glad you were able to find this and that it will help you train for a half! 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. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Sprint Triathlon! A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Finish with running strides: CD: Run 10 minutes @ moderate aerobic intensity. 2 x 75 as 25 sprint/50 steady 15 SR MS: Run 20 minutes @ moderate aerobic intensity 1 x 3min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Threshold + Sprint: 1800 Yards Run: 30min. 4min. Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . MS: 2 x ( This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. Swim Base: 1400 Yards hard 50-60 rpm/4min. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Heres a few coach recs where they can help work your strong cycling background into a plan: 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) MS: Bike 12 miles at 105 rpm hard 85-95 rpms/4min. 5 x 2min. 15min. Compare to week 5, Swim: 60min., Race specific WU: 300 @ low aerobic intensity 2 x (1min. I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. Repeat 4 times through. Bike: 90min., Tempo These should be focused more on form then speed, so less rest should be needed. Foundation Run: 40 Minutes tempo in race position/5min. WU: 300 @ low aerobic intensity Long Bike: 2:30 4 x 50 @ speed intensity, RI=0:20 WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. Swim Threshold + Sprint: 2100 Yards easy, Swim: 80min., Endurance Swim Fartlek + Sprint: 1700 yards tempo/ 1min. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. +++ +++ WU: 10 minutes @ moderate aerobic intensity easy 8 x 25 drills, RI=0:10 choice rpm), Run: 45min., Hill reps as 8 x 1min MS: Bike 45 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. Foundation Bike: 45 Minutes Swim Base: 2400 Yards MS: 1 hour and 25 minutes @ moderate aerobic intensity Thursday: Bike 40 minutes moderate. (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. core strength, Swim: 60min., Threshold The tempo portion is held in the midsection at zone 3 RPE 7-8. 2 x 100 mod. 1500 TT (record time) MS: 1,000 @ maximum intensity This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. 200 easy) MS: Run 16 minutes @ threshold intensity Consult with your doctor before starting any training plan. +++ Easy running, Swim: 45min., Speed development #2, #4, #6 swim steady 8 x 25 kick, RI=0:15 Bike Short Hill Climbs: 1 Hour WU: 200 @ low aerobic intensity Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. at 110 rpm), Run: 50min., Strength steady aero effort, Run 60min., Threshold Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . 2. Bike: 2:30 threshold Swim Fartlek + Sprint MS: 3 x 300 @ threshold intensity, RI=1:00 If there were a lot of steep climbs, itd essentially be more like interval training. MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) +++ Cycling intervals are Heart Rate guided. Swim Threshold + Sprint: 2,100 Yards 50 easy kick) 3 x 200 at 85% 10 SR MS: 10 x 75 fast 15 SR easy jog, Swim: 45min, Swim test You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training. 8 x 25 kick, RI=0:15 Jon Fearne https://www.e3coach.com/ easy) Have an idea of proper training zones. Bike: 45min total, easy gear MS: Run 20 minutes @ moderate aerobic intensity max rpm/45sec. 6 x 100 @ VO2max intensity, RI=1:00 Hope that helps! MS: 10 x 50 descend 1-5, 6-10 10 SR Swim Base: 2000 Yards CD: Run 10 minutes @ moderate aerobic intensity 1min. The first 8 weeks of this 70.3 training plan are the base phase. Swim Threshold + Sprint: 2100 Yards Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. This is done in two ways: 1. On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. 8 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 MS: 60min. WU: 300 @ low aerobic intensity MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 100 easy WU: 300 @ low aerobic intensity MS: 3 x 25min. 100 fast, right into 100 steady Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. +++ Brick Workout: 55 Minutes 1,000 faster than the first one (note change in effort) CD: Run 5 minutes @ moderate aerobic intensity, Thursday easy April 17, 2023 Matt Fitzgerald Heading out the door? WU: 10 minutes @ moderate aerobic intensity 200 easy Foundation Run: 40 Minutes WU: 300 @ low aerobic intensity MS: Bike 56 miles MS: 4 x 500 w/15 SR as tempo/5min. 16min. Foundation Bike: 1:45 Speed CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes +++ +++ With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! I can definitely make some recommendations for coaches if youd like. 10K pace/2min. Wednesday: Swim 800 yards total. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. The schedule is flexible and can be adapted to fit around work and other commitments. Is this still available by chance? Swim Base: 1600 Yards CD: 10 minutes @ recovery intensity, Sunday 8 x 25 kick, RI=0:15 4 x 25 @ speed intensity, RI=0:20 Read this article on the new Outside+ app available now on iOS devices for members! MS: 5 x (4min. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. 8 x 25 drills, RI=0:10 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. 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? +++ WU: Run 5 minutes @ moderate aerobic intensity Focus on keeping same stroke raet/time for all 15 SR MS: 2 x 200 @ threshold intensity, RI=0:45 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. Thanks for your feedback. Swim Base: 1700 Yards WU: 300 @ low aerobic intensity Great to hear from you. 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic WU: 300 @ low aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Sunday 8 x 25 kick, RI=0:15 Swim Base: 1000 Yards 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 FAST 10 SR Swim Threshold + Sprint: 2100 Yards Foundation Bike: 45 Minutes core strength, Swim: 60min., Threshold +++ MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Hi Chrissy! CD: 9 minutes @ low aerobic intensity, Thursday MS: 8 x 3min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 split 15 SR easy Bike Short Hill Climbs: 55 Minutes CD: 250 @ low aerobic intensity, Long Run: 1:05 Race Day! Over geared ride On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. 8 x 25 drills, RI=0:10 core strength, Swim: 45min., Threshold They designate Monday as a rest day; I have added strength training in this plan on Mondays. However, when possible try to leave the weekend sessions as-is on the schedule. Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout.