Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? MS: Run 50 minutes @ moderate aerobic intensity, Sunday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 @ speed intensity, RI=0:20 Foundation Bike: 1:15 But how do you train for a half Ironman? 9 x 50 @ speed intensity, RI=0:15 Run 15 minutes @ moderate aerobic intensity, Friday CD: 300 @ low aerobic intensity, Long Run: 1:10 The plan below has been specifically designed to help intermediate-level triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of the Woburn Abbey Half-Iron, presented by tri for life (opens in new tab). WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. For example, if youre new to triathlon or prone to injury when exercising, its a good idea to spend some time strengthening your body and gradually building your endurance so that you can handle long workouts and an even longer race. CD: Run 10 minutes @ moderate aerobic intensity. MS: 40 minutes @ moderate aerobic intensity Unsubscribe at any time. A half Ironman is a big step-up from the standard Tri. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity 10 x 25 kick, RI=0:15 Brick Workout: 2:15 Swim the maximum-intensity segment of the workout as though it were a race. CD: 250 @ low aerobic intensity, Tuesday Then settle in to a steady Z2 pace for the remainder. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity No matter what you call itmiddle distance, long course, half-iron, 70.3 or half Ironmanfinishing a 70.3-mile triathlon is one impressive feat. Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength Swim Base: 2600 Yards MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Either way, you need shoes that will withstand the rigors of half-iron training miles. MS: 3 x 100 @ VO2max intensity, RI=1:00 MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 CD: 250 @ low aerobic intensity, Long Run: 1:20 WU: Run 10 minutes @ moderate aerobic intensity As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. CD: 10 minutes @ moderate aerobic intensity, Sunday 9 x 50 @ speed intensity, RI=0:20 We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. CD: 31 minutes @ moderate aerobic intensity, Wednesday Swim Fartlek + Sprint: 1950 Yards WU: Bike 2 hours @ moderate aerobic intensity MS: 55 minutes @ moderate aerobic pace 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. MS: Run 50 minutes @ moderate aerobic intensity MS: 4 x 100 @ VO2max intensity, RI=1:00 This week you will maintain your fitness and eliminate any traces of fatigue. By this stage, you could also test yourself with a 1900 non-stop swim. 10 x 25 drills, RI=0:10 WU: 35 minutes @ moderate aerobic intensity MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 18 mins in upper Z3 + 2 mins recovery in Z1. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2575 Yards MS: Run 30 minutes @ threshold intensity Free Beginner Half Ironman Training Plan Tuesday CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). Our Plan. Foundation Bike: 1:45 CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 IRONMAN 101: A Six-Month Training Plan Our annual prices are going up by $4 per month, or $48 per year. Preferably on the race route. SWIM | Novice IRONMAN 24 week Training Plan Percentage Swimming Swim Progression. Brick Workout: 1:30 Our training plans are for athletes who dont feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. CD: 10 minutes @ moderate aerobic intensity. For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. Theyre all half-iron races, just different branding. 5 x 50 @ speed intensity, RI=0:20 MS: Run 35 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. Tempo Run: 42 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 300 @ low aerobic intensity MS: Run 30 minutes @ threshold intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Thursday PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot
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