20 week half ironman training plan intermediate
MS: 4 x (3:00 SE/2:00 easy) MS: 12min. Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). +++ core strength, Bike: 60min, Strength 4 x 25 build to fast @ :30 strong pick ups/1min. 20-Week Half Marathon Training Schedule Train for a half marathon with a gradual buildup to 13.1 miles with this 5-month training plan. 2min. fast/30sec. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: Run 10 minutes @ low aerobic intensity, Thursday best possible effort Great to hear from you. Tempo Bike: 1:15 CD: 300 @ low aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity +++ Every fourth week is a recovery week. 800 pull steady (paddles/buoy/band) MS: 4 x 800 Pull (buoy/ band/ paddles) MS: 10 x (3min. MS: Run 15 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Foundation Bike: 1:30 easy) 100 rpm 60min. The schedule is flexible and can be adapted to fit around work and other commitments. WU: Run 10 minutes @ low aerobic intensity +++ Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. WU: 10 minutes @ moderate aerobic intensity 1,000 faster than the first one (note change in effort) Foundation Bike: 1:45 Swim Base: 1250 Yards tempo/ 1min. 30min. Hi Megan! At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. at 100 rpm, 2min. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. This plan builds the long run to 2:15 and the long ride to 4:30. #3 & 6 All fast tempo As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. In a second, youll see a breakdown of discipline specific workouts. MS: 2,000 @ moderate aerobic intensity 8 x 25 drills, RI=0:10 2 Small paddles only CD: Run 10 minutes @ low aerobic intensity, Friday 4 x (5min, SE 50-65 rpm Hi Chrissy! 8 x 25 FAST 10 SR Brick Workout: 1 Hour These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. Tuesday WU: 300 @ low aerobic intensity Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would. (See more training plans here.). Run: 30min., Fartlek WU: 300 @ low aerobic intensity 3. MS: 10 x 30 seconds with 2-minute active recoveries I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Was able to get out there and have fun. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). at 120 rpm MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity strides, easy walk between, Swim: 15min., On-course swim Speed warm-up 2. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold CD: 10 minutes @ moderate aerobic intensity, Friday 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. WU: 250 @ low aerobic intensity Please see our terms, definitions and sample workouts page for more insight to our plans. MS: Run 25 minutes @ moderate aerobic intensity That said, if you feel uncomfortable, its not harmful to take a longer rest since the main focus is form feel free to do a 20 sec rest if needed. CD: 300 @ low aerobic intensity. 2 x (1 x 100 at moderate MS: 1,000 @ maximum intensity CD: 18 minutes @ moderate aerobic intensity, Wednesday Improving your technique. Wednesday: Swim 800 yards total. Hi there I love how well youve explained the training plan and the elements involved. at 105 rpm Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Swim: 1200 Yards As an Amazon Associate I earn from qualifying purchases. hard 80-100 rpm/4min. easy) MS: 60min. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. The One Subscription to Fuel All Your Adventures. I was able to complete my first 70.3! Your pre-race taper begins on Thursday. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ low aerobic intensity Fast-Track Triathlete includes Dixon's ), but if you poke around here you can find a lot of helpful sports nutrition topics. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) WU: 300 @ low aerobic intensity easy) MS: 1 hour and 10 minutes @ moderate aerobic intensity Focus on keeping same stroke raet/time for all 15 SR CD: 300 @ low aerobic intensity, Saturday Do you have any kind of nutrition plan to follow as a compliment to training? Swim Fartlek + Sprint: 1600 Yards Swim Base: 1300 Yards 15min. All 10 SR WU: 300 @ low aerobic intensity 3 x 600 #1 swim, #2 pull, #3 swim 15 SR CD: 10 minutes @ moderate aerobic intensity, Wednesday Completed workouts sync with popular apps like Garmin and Wahoo. Visit www.SetThePaceTriathlon.com or email Ryan directly at [email protected]. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. easy), Run: 40min. Many thanks in advance! Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) 3min. With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! Swim Base: 1400 Yards MS: 3x 800 Pull 30 SR 100 at or slightly above race pace WU: 300 @ low aerobic intensity Thanks!! 1500 TT (record time) easy, Swim: 60min., Speed 6 x 25 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity This preparation plan covers 20 weeks. The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. 3min. CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes MS: 55 minutes @ moderate aerobic pace 8 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic pace, Friday +++ Saturday WU: 10 minutes @ moderate aerobic intensity This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. Swim Threshold + Sprint: 1100 Yards CD: 10 minutes @ moderate aerobic intensity, Sunday Swim Fartlek + Sprint: 1700 yards 5 x 100 @ VO2max intensity, RI=1:00 tempo How Long Does It Take To Recover From A 70.3? Swim Base: 1825 Yards Bike Lactate Intervals: 1 Hour easy) CD: Run 5 minutes @ moderate aerobic intensity, Friday WU: 300 @ low aerobic intensity drop 5 sec. Thanks for your feedback. Thank you for this! However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity at threshold 10K effort/90sec. You should also have the following base for each discipline: This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. hard (<95% max)/1min. 8 x 25 kick, RI=0:15 MS: 1 hour and 10 minutes @ moderate aerobic intensity split 15 SR WU: Run 10 minutes @ moderate aerobic intensity 6min. steady aero 80-90rpm, Run: 75min., Threshold +++ 20 week plan for Half Ironman athletes with an intermediate base of fitness. WU: 10 minutes @ moderate aerobic intensity core strength, Bike: 80min., Threshold CD: 300 @ low aerobic intensity, Saturday The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. 8 x 25 drills, RI=0:10 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. 2 x (1min,. Threshold 8 x 25 kick, RI=0:15 Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. 50 easy and relaxed WU: 10 minutes @ moderate aerobic intensity Saturday MS: 3 x 200 @ threshold intensity, RI=0:45 MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity What Is a Half Ironman Triathlon? 6min. WU: Run 10 minutes @ low aerobic intensity MS: 3 x 300 @ threshold intensity, RI=1:00 race effort, Swim: 40min., Race prep easy CD: Run 10 minutes @ moderate aerobic intensity MS: 24 minutes @ threshold intensity CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 10min. This is a swim time trial workout. 15min. The plan is 20 weeks long. What Is a Half Ironman Triathlon? including 6 x (5min. tempo/ 1min. Home USA Races California New York Illinois Georgia Florida Texas World Races Race Calendars April 2023 May 2023 June 2023 July 2023 August 2023 September 2023 October 2023 November 2023 December 2023 January 2024 It is doubled to a 40-week training plan. easy Take approximately 30 seconds rest between. 5 x 600 as 1 swim/1 pull steady 15 SR 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. WU: Run 10 minutes @ moderate aerobic intensity 5min. Foundation Bike: 1 Hour Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. 15min. 6 x 50 @ speed intensity, RI=0:20 MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Ready to tackle your first half-iron triathlon? Jon Fearne https://www.e3coach.com/ 16min. Bike: 4hrs. MS: Run 15 minutes @ moderate aerobic intensity Saturday tempo/ 2min. WU: 250 @ low aerobic intensity Ill email you the plan directly. 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity 6 x 25 @ speed intensity, RI=0:20 MS: 8 x 50 steady 10 SR +++ Throughout the plan, weekly training hours range from 7:15 to 14:15. above race/ 3min. You should be able to click on the link and the download comes up in Google Drive. Heading out the door? Swim Base: 2150 Yards After that is submaximal training, used in this plan as wake up intensity sessions. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo easy +++ CD: 10 minutes @ moderate aerobic intensity, Wednesday Bike Long Hill Climbs: 1 Hour Swim Base: 2100 Yards Easy running, Swim: 45min., Speed development 4min. tempo in race position, 80-90rpm/ 5min. aero hard 80-100 rpm Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). MS: Run 30 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity MS: 3 x ( MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific 10K pace/2min. Repeat 4 times through. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. at 90 rpm Hi again that sounds like a fun routine! CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 8 x 50 descend 1-4 on 10 SR 8 x 25 drills, RI=0:10 1min. 15min. best possible distance, Run 45, Run Test MS: 25 minutes @ moderate aerobic intensity Running Strides: MS: Run 18 minutes @ threshold intensity easy) MS: 3 x 25min. MS: 6 x 100 as Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. Foundation Run: 50 Minutes choice rpm), Run: 45min., Hill reps as 8 x 1min Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run . 8 x 25 kick, RI=0:15 Coach Alisons plans are designed to set you up for success! Back up to 3100 using same paces, Brick: Total: 4hrs. WU: Run 10 minutes @ low aerobic intensity 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 4 x 100 @ VO2max intensity, RI=1:00 2 x 800 (buoy/band), 100 easy kick between 200s 75 fast 15 SR, 75 easy 15 SR 6 x 25 @ speed intensity, RI=0:20 Swim the maximum-intensity segment as though it were a race. WU: 200 @ low aerobic intensity Make sure you make it hard for yourself. CD: 10 minutes @ moderate aerobic intensity, Friday the specific zone numbers may vary a bit. uphill 1 Swim MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Pull 100, 200, 300, 400 above race/3min. WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. at race pace/4min. CD: 20 minutes @ moderate aerobic intensity, Wednesday Swim Threshold + Sprint: 2100 Yards Record time, heart rate, Bike: 4hrs., Tempo CD: 250 @ low aerobic intensity, Long Run: 1:05 Use 10 seconds rest between drills. CD: 10 minutes @ moderate aerobic intensity, Wednesday Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 40 minutes @ moderate aerobic intensity easy) Hard to define these in time? easy In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. 1min easy) 8 x 25 kick, RI=0:15 race effort/90sec. How to Use Periodization in Your Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Triathletes Complete Guide to Nutrition and Fueling, Super Simple Ironman 70.3 Triathlon Training Plan, Rock Your First Olympic Triathlon with This 16-Week Training Plan, Triathletes Complete Guide on How to Train for an Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, In Case Youve Forgotten, 70.3 Season Starts Soon. Run 15 minutes @ moderate aerobic intensity, Sunday at 95 rpm CD: Run 10 minutes @ low aerobic intensity, Friday MS: 300 Buoy only tempo/5min. MS: 1 hour and 55 minutes @ moderate aerobic intensity Try to get into open water a few times to practice. Want to transform your triathlon knowledge, training, and performance? core strength, Swim: 60min., Threshold MS: 6 x (6min. +++ 8 x 25 drills, RI=0:10 Do the 400, rest 30-60 sec, then do the second 400. CD: 250 @ low aerobic intensity. MS: Run 45 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes easy, Swim: 75min., Endurance 8 x 25 kick, RI=0:15 core strength, Swim: 60min., Threshold See the Structured Workout Help Page for more information. CD: Run 10 minutes @ moderate aerobic intensity. best effort 60-65 rpms/4min. MS: 2 x ( MS: Run 14 minutes @ threshold intensity Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. Is this still available by chance? MS: 10min. 8 x 25 kick, RI=0:15 CD: 250 @ low aerobic intensity, Long Run: 1:20 Before starting the plan, you must be relatively fit, injury free and with no health concerns. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: 10 minutes @ moderate aerobic intensity, Sunday 70.3 Triathlon Training Plan: A Time-Efficient Program Upload completed workouts from your favorite tracking app or device. CD: 300 @ low aerobic intensity. Swim Threshold + Sprint: 1800 Yards This one is a little bit of a different style plan, but I think would still be useful for your first half! Your email address will not be published. All aero 80-90 rpm: CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 55 minutes @ moderate aerobic pace WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. First mile race simulation 3x (30sec. WU: Swim 1.2 miles But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. MS: 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity Please see our terms, definitions and sample workouts page for more insight to our plans. MS: 2 hours and 25 minutes @ moderate aerobic intensity at 90 rpm, 4min. MS: 60min. easy), Swim: 60min., Race specific WU: Run 10 minutes @ low aerobic intensity Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. +++ 200 easy buoy only MS: Bike 45 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 hard race rpm/4min. CD: 300 @ low aerobic intensity, Saturday Welcome to IRONMAN 70.3 Waco, where the heat is hot, the hills are steep, and the competition is fierce! WU: 300 @ low aerobic intensity MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 8 x 25 kick, RI=0:15 fast/30sec. Swim Base: 2300 Yards CD: 300 @ low aerobic intensity, Saturday 1 x 3min. Foundation Run: 40 Minutes All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.All workouts have a PDF of the workout attached to save or print. 20 x 50 race effort on 5 SR +++ January 28, 2020 by Chrissy Carroll 26 Comments. CD: 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ recovery intensity race effort aero/10min. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 Save my name, email, and website in this browser for the next time I comment. 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) core strength, Swim: 50min Threshold MS: Run 20 minutes @ moderate aerobic intensity, Sunday CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes +++ WU: 300 @ low aerobic intensity Quickly view upcoming workouts in the TrainingPeaks app. WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. The final 10 days constitute a tapering period. core strength, Bike: 75min., Threshold CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . +++ Create a personalized feed and bookmark your favorites. Just keep that in mind if youre comparing workouts from different plans. 100 easy CD: 10 minutes @ recovery intensity, Sunday This week is a recovery week of this 70.3 training plan. It is not meant for advanced athletes looking to PR. WU: Run 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity Its definitely a great way to challenge yourself in your triathlon journey. big gear, strong/4min. MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
