����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���Š3 Executing this plan for 16 weeks would give people with one 1/2 Ironman under their belts very good preparation for a 2nd and 3rd. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Run: 1hr, 45min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. Run: 40 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Include “efforts” in 2nd half of ride, as close to the end as possible. Here’s what I’ve based this plan on: 1. Bike – 2-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Here’s a 20-week Ironman training plan based on the principle of simplicity. Start at the low end of your Z1 heart rate zone, and finish towards the top. Transition Run: 40 minutes (ZR/Z1 as you feel). If the swims take you much longer than the estimated duration prescribed, then shorten them to the prescribed duration. This is Training Plan runs for a total of 30 weeks. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 1200 yards’ total. Wednesday: Swim 800 yards total. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. Swim: 1400 yards’ total. Recovery is 5:00 @ ZR/Z1 as you feel. Z1 progression run. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. So, being able to do the same work but faster is what we all want. FIRST HALF-IM – FOLLOW OUR PERFECT PLANS Peak performance THREE MONTHS is long enough to pull off a PB at Ironman 70.3. Main set = 10×100’s STRONG with 15 seconds of rest between. | Swi… Run the 1st mile at Z2 TEMPO pace. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go. IRONMAN 101: A Six-Month Training Plan. Recovery is easy jogging for 1 minute. Swim: 2000 yards total. Run: 60 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Main set = 12×100’s STRONG with 15 seconds of rest between. Swim: 1000 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Run: 2hr 05min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. Remainder of total should be easy swimming during the warm up and cool down. Main set = 5×200’s at “perceived race pace” with 15-20 seconds of rest between. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). Download your free beginner half ironman training plan Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! Run the 1st mile at Z2 TEMPO pace. Swim: 2400 yards’ total. It is doubled to a 40-week training plan.They designate Monday as a rest day; I have added strength training in this plan on Mondays. Remainder of total should be easy swimming during the warm up and cool down. Complete the last 40 minutes of the ride in your Z2 heart rate zone. More Gradual Buildup to Race Day. Bike: 90 minutes @ ZR/Z1 with 2×25:00 TEMPO pace (Zone 2). Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Remainder of total should be easy swimming during the warm up and cool down. | Run 4 miles moderate. You can also use this time to address any technical issues. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall. Transition Run: 30 minutes (ZR/Z1 as you feel). In the last 40 minutes, increase your heart rate to Z2 if you feel good. In the last 30 minutes, increase your heart rate to Z2 if you feel good. ⁣ Swim: 2000 yards total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Recovery is 5:00 @ ZR/Z1 as you feel. Advanced Ironman 70.3 Triathlon Training Plan: 12 Weeks Join Ironman Certified Coach, 15x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 12 week multimedia training program. Main set = 8×100’s STRONG with 15 seconds of rest between. Repeat the following cycle for total duration of swim: 5:00 Freestyle/5:00 pull (no paddles)/ 5:00 pull with paddles/ 5:00 Freestyle w fins. a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Remainder of total should be easy swimming during the warm up and cool down. Complete the last 55 minutes of the ride in your Z2 heart rate zone. Note: Bike and run workouts are mostly written in duration. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 70 minutes @ ZR/Z1 with 8:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Recovery is 5:00 @ ZR/Z1 as you feel. Repeat this cycle for total duration of swim. Bike: 85 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Recovery is easy jogging for 1 minute. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Main set, 10×50’s @ best effort. Bike – 5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. W/U and C/D should be nice and easy. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Swim: 1200 yards’ total. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Start at the low end of your Z1 heart rate zone, finish towards the top. Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Variety is overrated in triathlon training. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Try to finish faster than you started. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Saturday: Bike 20 miles moderate. In the last 30 minutes, increase your heart rate to Z2 if you feel good. The plan is 20 weeks long. Yes, you CAN do a Half Ironman. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Run: 25:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between), Bike: 40:00 Easy ride (ZR/Z1 as you feel). Swim: 1000 yards’ total. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. Related: 15 thoughts when completing an Ironman. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Main set = 5×200’s at “perceived race pace” with 15 seconds of rest between. Main set – 2×200’s at 90% effort (simulated race pace) W/U and C/D as you feel. Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Remainder of total should be easy swimming during the warm up and cool down. Bike: 65 minutes Z1 progression. Longer than the previous mile, while sticking to Z1, but often... With 15-20 seconds of rest between this time to address any technical issues 8 x yards..., RI = 15 seconds of rest between ) plan personal BEST with this training. People with one 1/2 Ironman under their belts very good preparation for a 2nd 3rd... Personal BEST with this Half-IRONMAN training plan weeks 9-12 Integrated Olympic & half triathlon training 16 week half ironman training plan pdf much longer than previous. 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16 week half ironman training plan pdf

Swim: 3000 yards total. Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. Bike: 5:00@ZR, 5:00@Z1, 15:00@Z2, 10:00@ZR/Z1. Bike: 30:00 Easy ride (ZR/Z1 as you feel). Swim: 2000 total swim. ����b���z�U�(y��9�y��V'�)F_q�{e0iSƚ�&�V ��z�#�+m�UMf�d�v�pj41fER�C1�5���`2Mb$J`5�/w�U��Gv U��f���!�)b��/dEu+�C�4U Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Remainder of total should be easy swimming during the warm up and cool down. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Build Phase 1 (6 hrs 16 mins) Monday: Swim – Steady/Endurance (35 mins, 1400m/y) Warm Up: 1 x … Schedule The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training … After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Bike: 70 minutes Z1 progression ride. Swim: 2000 yards’ total. Swim: 3000 yards’ total. Recovery is 5:00 @ ZR/Z1 as you feel. Monday: Rest. Main set = 10×50’s STRONG with 15 seconds of rest between. Main set = 8×50’s STRONG with 15 seconds of rest between. Main set = 3×250’s at “perceived race pace” with 15 seconds of rest between. Transition Run: (Start this run within 10 minutes of getting off the bike) 35 minutes’ total. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Bike – 70 minutes easy ZR/Z1 as you feel. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes total. Bike: 90 minutes ZR/Z1 with 3×10 minutes @ BEST EFFORT with 3 minutes’ rest between. Recovery is easy jogging for 1 minute. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. These 12-week plans for a middle-distance race progress in both volume and intensity as race day gets closer, working in a ‘three-week build / one week easy’ format. The essential info from above is also in the download, but this page contains additional helpful info, so it … Bike: 60 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. | Run 4 miles moderate + 2 x 10-second hill sprints. Remainder of total should be easy swimming during the warm up and cool down. Half Ironman Training . If you are swimming in a 25 meter pool, you can use the same workouts. Recovery is easy jogging for 1 minute. Main set = 3×200’s at “perceived race pace” with 15 seconds of rest between. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Swim: 3000 yards’ total. Main set = 20×100’s STRONG with 15 seconds of rest between. This training plan, put together by our coaching partners Running With Us, is designed to get you to the start line of the triathlon feeling prepared and confident that you can achieve your goal. Main set = 5×100’s STRONG with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Main set: 3 x 100 yards race pace, RI = 15 seconds. Start at the low end of Z1, finish towards the top. ⁣ ⁣ Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer. Bike: 60 minutes Z1 progression ride. Recovery is easy jogging for 1 minute. Swim: 2500 yards’ total. Title: Microsoft Word - Balance Half Ironman Training Program.doc Author: lutzr Created Date: 1/17/2012 9:36:04 AM Swim: 3000 yards’ total. Run: 1hr, 30min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Variety is overrated in triathlon training. Recovery is 5:00 @ ZR/Z1 as you feel. This plan was based upon a 20-week training schedule. Recovery is 5:00 @ ZR/Z1 as you feel. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Main set = 14×100’s STRONG with 15 seconds of rest between. Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. It is written using Zones via heart rate based on percentage of your threshold heart rate. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets key components of the athletes physiology and progresses up through race day. Ironman 70.3 Training Plan for Beginners: 16 Week Plan Join Ironman Certified Coach, 16x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 16 week multimedia training program. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Swim:2500 yards’ total. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Swimming: The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page.They were designed for training in a 25 yard pool. Remainder of total should be easy swimming during the warm up and cool down. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Swim: 1000 yards’ total. Bike: 85 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes rest between. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 65 minutes @ ZR/Z1 with 5:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Thursday: Bike 40 minutes moderate. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Aim to get to your race a couple of days before the event and spend time practising on the course. Start at the low end of your Z1 heart rate zone, and finish towards the top. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Include “efforts” in 2nd half of ride, as close to the end as possible. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. ZR (RECOVERY) = BELOW 74% of threshold heart rate, Z1 (Aerobic Endurance Zone) = 74-84% of threshold heart rate, Z2 (Endurance Tempo Zone) = 85-90% of threshold heart rate, Z3 (Threshold Tempo Zone) = 90-97% of threshold heart rate, Z4 (best effort repeats) = Anything above Z3 will be considered Z4 or ‘best effort’. Training for an Ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. Remainder of total should be easy swimming during the warm up and cool down. Warm up and cool down as you feel. Download Ironman training plan weeks 9-12 Complete the last 60 minutes of the ride in your Z2 heart rate zone. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Run: Running at least 3 hours per week comfortably and 65 minutes for a long run. This training plan is a downloadable PDF and has been crafted by Ironman Certified Coach Steve Harper. Run: 1hr 10min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Include “efforts” in 2nd half of ride, as close to the end as possible. Include “efforts” in 2nd half of ride, as close to the end as possible. Swim: Able to swim 30 minutes continuously and swimming 6000 yards/week. Ironman 70.3 training plan for women. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. >��W�sc�)��6�G�ߎJ�Je�W���Q�I�V�v�,���g��ŭ��� ��70�#-9n�2d�oG8D>�/*3����y@��t�(�F�ٯw�$�N�lL� )|s��Ć�\�1Ґ���� In the last 40 minutes, increase your heart rate to Z2 if you feel good. 12-Week Half Ironman Triathlon Training Plan “If you’re comfortable with the Olympic distance, this 12-week plan will allow you to progress to the half,” says Whittle. Swim: 3000 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Swim: 1500 yards’ total. Download Ironman training plan weeks 5-8. �2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. Run the 1st mile at Z2 TEMPO pace. Complete the last 50 minutes of the ride in your Z2 heart rate zone. It is written using zones derived from heart rate based on percentage of your threshold heart rate. Remainder of total should be easy swimming during the warm up and cool down. Run the 1st mile at Z2 TEMPO pace. Run: 1hr, 55min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. View the Your Best Ever 70.3 plan. Personal Records below: Get the digital edition of Triathlon for your chosen platform: This field is for validation purposes and should be left unchanged. Remainder of total should be easy swimming during the warm up and cool down. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Bike – 4.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike – 3.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Friday: Swim 800 yards total. Transition Run: 20 minutes (ZR/Z1 as you feel). Recovery is easy jogging for 1 minute. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set = 18×100’s STRONG with 15 seconds of rest between. Variety is overrated in triathlon training. Swim: 1500 yards’ total. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes total. Integrated Olympic & Half Triathlon Training Plans. ���l�zX�@�r�8�b�۬W��5j��9�������� S��j���'��a1X>����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���Š3 Executing this plan for 16 weeks would give people with one 1/2 Ironman under their belts very good preparation for a 2nd and 3rd. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Run: 1hr, 45min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. Run: 40 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Include “efforts” in 2nd half of ride, as close to the end as possible. Here’s what I’ve based this plan on: 1. Bike – 2-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Here’s a 20-week Ironman training plan based on the principle of simplicity. Start at the low end of your Z1 heart rate zone, and finish towards the top. Transition Run: 40 minutes (ZR/Z1 as you feel). If the swims take you much longer than the estimated duration prescribed, then shorten them to the prescribed duration. This is Training Plan runs for a total of 30 weeks. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 1200 yards’ total. Wednesday: Swim 800 yards total. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. Swim: 1400 yards’ total. Recovery is 5:00 @ ZR/Z1 as you feel. Z1 progression run. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. So, being able to do the same work but faster is what we all want. FIRST HALF-IM – FOLLOW OUR PERFECT PLANS Peak performance THREE MONTHS is long enough to pull off a PB at Ironman 70.3. Main set = 10×100’s STRONG with 15 seconds of rest between. | Swi… Run the 1st mile at Z2 TEMPO pace. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go. IRONMAN 101: A Six-Month Training Plan. Recovery is easy jogging for 1 minute. Swim: 2000 yards total. Run: 60 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Main set = 12×100’s STRONG with 15 seconds of rest between. Swim: 1000 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Run: 2hr 05min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. Remainder of total should be easy swimming during the warm up and cool down. Main set = 5×200’s at “perceived race pace” with 15-20 seconds of rest between. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). Download your free beginner half ironman training plan Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! Run the 1st mile at Z2 TEMPO pace. Swim: 2400 yards’ total. It is doubled to a 40-week training plan.They designate Monday as a rest day; I have added strength training in this plan on Mondays. Remainder of total should be easy swimming during the warm up and cool down. Complete the last 40 minutes of the ride in your Z2 heart rate zone. More Gradual Buildup to Race Day. Bike: 90 minutes @ ZR/Z1 with 2×25:00 TEMPO pace (Zone 2). Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Remainder of total should be easy swimming during the warm up and cool down. | Run 4 miles moderate. You can also use this time to address any technical issues. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall. Transition Run: 30 minutes (ZR/Z1 as you feel). In the last 40 minutes, increase your heart rate to Z2 if you feel good. In the last 30 minutes, increase your heart rate to Z2 if you feel good. ⁣ Swim: 2000 yards total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Recovery is 5:00 @ ZR/Z1 as you feel. Advanced Ironman 70.3 Triathlon Training Plan: 12 Weeks Join Ironman Certified Coach, 15x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 12 week multimedia training program. Main set = 8×100’s STRONG with 15 seconds of rest between. Repeat the following cycle for total duration of swim: 5:00 Freestyle/5:00 pull (no paddles)/ 5:00 pull with paddles/ 5:00 Freestyle w fins. a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Remainder of total should be easy swimming during the warm up and cool down. Complete the last 55 minutes of the ride in your Z2 heart rate zone. Note: Bike and run workouts are mostly written in duration. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 70 minutes @ ZR/Z1 with 8:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Recovery is 5:00 @ ZR/Z1 as you feel. Repeat this cycle for total duration of swim. Bike: 85 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Recovery is easy jogging for 1 minute. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Main set, 10×50’s @ best effort. Bike – 5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. W/U and C/D should be nice and easy. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Swim: 1200 yards’ total. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Start at the low end of your Z1 heart rate zone, finish towards the top. Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Variety is overrated in triathlon training. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Try to finish faster than you started. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Saturday: Bike 20 miles moderate. In the last 30 minutes, increase your heart rate to Z2 if you feel good. The plan is 20 weeks long. Yes, you CAN do a Half Ironman. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Run: 25:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between), Bike: 40:00 Easy ride (ZR/Z1 as you feel). Swim: 1000 yards’ total. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. Related: 15 thoughts when completing an Ironman. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Main set = 5×200’s at “perceived race pace” with 15 seconds of rest between. Main set – 2×200’s at 90% effort (simulated race pace) W/U and C/D as you feel. Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Remainder of total should be easy swimming during the warm up and cool down. Bike: 65 minutes Z1 progression. Longer than the previous mile, while sticking to Z1, but often... With 15-20 seconds of rest between this time to address any technical issues 8 x yards..., RI = 15 seconds of rest between ) plan personal BEST with this training. People with one 1/2 Ironman under their belts very good preparation for a 2nd 3rd... 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