WU: 350 @ low aerobic intensity 5 x 150 @ VO2max intensity, RI=1:15 WU: 350 @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace 10 x 50 @ speed intensity, RI=0:20 MS: Run 22 minutes @ threshold intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards Sleep is a critical part of adaptation, allowing the body to absorb and recover from the work you did in the days and weeks prior. Use the top and left panel tools to edit 20 week half ironman training plan pdf. Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! 18 Week Half Ironman Training Plan - Updated for 2023 WU: 350 @ low aerobic intensity PDF 36 Week Beginner Ironman Training Plan - Snacking in Sneakers CD: 300 @ low aerobic intensity, Long Run: 1:10 You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. Preferably on the race route. 10 x 75 @ VO2max intensity, RI=0:30 8 x 25 drills, RI=0:10 If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. Contents [ hide] MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. Tuesday WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 12 x 25 @ speed intensity, RI=0:20 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:10 CD: 350 @ low aerobic intensity, Steady State Bike: 1:15 The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. 10 x 25 drills, RI=0:10 Brick Workout: 3:25 WU: Run 10 minutes @ low aerobic intensity Swim Base: 1550 Yards Some races call themselves middle distance while others use half-iron or 70.3. These are all the same race distance, and the name usually comes down to branding. WU: Run 10 minutes @ moderate aerobic intensity 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). WU: 350 @ low aerobic intensity Swim the maximum-intensity segment as though it were a race. The 10-Hour Week Ironman Training Plan - Triathlete CD: Run 5 minutes @ moderate aerobic intensity, Thursday 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 MS: Run 30 minutes @ moderate aerobic intensity, Friday MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 CD: 350 @ low aerobic intensity. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. 6 x 50 @ speed intensity, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity PDF RUN | Novice IRONMAN 24 week Training Plan 8 x 100 @ VO2max intensity, RI=0:30 Free Beginner Half Ironman Training Plan WU: 10 minutes @ low aerobic intensity SWIM | Novice IRONMAN 24 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 . 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. When racing a half-iron triathlon, anti-chafe lube is essential. WU: 250 @ low aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 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) CD: Run 10 minutes @ moderate aerobic intensity, Friday Straight after your ride, grab your running shoes and run for 15 mins all in Z3. CD: 300 @ low aerobic intensity, Long Run: 2:50 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . To help you train at the right levels, we use five training zones, based on feel or heart rate. Foundation Bike: 1 Hour Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 CD: 250 @ low aerobic intensity, Long Run: 1:05 CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. Read this article on the new Outside+ app available now on iOS devices for members! Foundation Run: 20 Minutes 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). WU: Run 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ threshold intensity, Friday 8 x 25 @ speed intensity, RI=0:20 WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity MS: 4 hours and 25 minutes @ moderate aerobic intensity 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Beginner Triathlete) 15 mins in upper Z3 + 2 mins recovery in Z1. Do your best to follow the workouts below, ideally in their given order. 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 For Black Friday, we are also giving a bonus $20 off any new annual subscription! CD: Run 10 minutes @ low aerobic intensity, Friday RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. CD: Run 10 minutes @ low aerobic intensity, Friday Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. WU: Run 5 minutes @ moderate aerobic intensity 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 If you follow our training plans, we do all the thinking for you. CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards A Detailed 1 Year Triathlon Training Plan for Ironman Races - JMFitness If you want, you can then adjust the plan length to start it on a different day. MS: Run 15 minutes @ moderate aerobic intensity Running Hill Repeats: 44 Minutes Swim Fartlek + Sprint: 2900 Yards MS: 10 minutes @ moderate aerobic intensity Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. Swim the maximum-intensity segment of the workout as though it were a race. PDF RUN | Novice IRONMAN 24 week Training Plan - tri club They will gradually build your endurance. WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity A steady run, mainly in Z1-Z2. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity It is doubled to a 40-week training plan. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 6 x 200 @ threshold intensity, RI=0:45 If you already have a solid foundation of knowledge, skills, and fitness in all three sports, a 10-week training plan can get you to the start line of your first 70.3. Brick Workout: 2 Hours Swim Fartlek + Sprint: 2575 Yards After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. Triathlon swimming goggles typically have more visibility and protection for open-water swimming. You will also do a small amount of high-intensity work (e.g. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). Tuesday WU: 350 @ low aerobic intensity Swim Base: 3100 Yards 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON (They don't have to be long ones.) CD: 10 minutes @ moderate aerobic intensity, Friday WU: 350 @ low aerobic intensity Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests). Foundation Bike: 1 Hour With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? WU: 350 @ low aerobic intensity Swim Base: 1900 Yards Some athletes try to create more time in their schedule by foregoing an hour or two of sleep each day, overlooking the fact that recovery timeand sleepis one of the most important elements of triathlon training. You can ride outdoors, or on an indoor trainer. 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). WU: 350 @ low aerobic intensity Note that you can still work in other, smaller races during your plan too! However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. Tempo Run: 40 Minutes Masters (40+) IRONMAN 70.3 Training Plan (24 Weeks, Sunday Race MS: Run 25 minutes @ moderate aerobic intensity Swim Base: 2612 Yards WU: 200 @ low aerobic intensity Download the app. CD: 10 minutes @ moderate aerobic intensity, Friday 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). This plan is designed for first-time Ironman triathletes, helping to bring you from a base fitness level to Ironman ready. Swim Fartlek + Sprint: 3100 Yards