Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . Tempo Run: 52 Minutes By this stage, you could also test yourself with a 1900 non-stop swim. It might come as no surprise to see that most of these courses are fairly flat, which is certainly what attracts newcomers. 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 . WU: Run 10 minutes @ moderate aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. 10 x 25 drills, RI=0:10 Triathlon distances: your complete guide Three-phase training plan CD: Run 10 minutes @ moderate aerobic intensity Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. Happy training! Steady State Bike: 1:15 WU: 10 minutes @ moderate aerobic intensity WU: 250 @ 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. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. However, that doesnt mean the distance is for everyone. MS: Run 20 minutes @ moderate aerobic intensity In 70.3 racing, some people prefer lightweight run shoes, while others prefer more substantial trainers. Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2400 Yards Wednesday MS: 7 x 75 @ VO2max intensity, RI=0:45 Youll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. Create a personalized feed and bookmark your favorites. 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). Strength & Conditioning guide, coach's tips and more! Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 5 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 55 minutes @ moderate aerobic pace 7 x 50 @ speed intensity, RI=0:20 CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. CD: 350 @ low aerobic intensity, Tempo Bike: 1:50 RELATED:Our Complete Guide to Triathlon Swimming. MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. Please read our advice and disclaimerhere. 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). CD: 350 @ low aerobic intensity, Tempo Run: 1:05 8 x 25 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity Brick Workout: 1:30 WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 13 mins in upper Z3 + 2 mins recovery in Z1. CD: Run 10 minutes @ low aerobic intensity, Thursday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday But a coach is not required in order to successfully train for a 70.3. WU: 350 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity Then we have the training plan for you! We also include video swim drills, to help improve different aspects of your stroke. This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity Swim Base: 3900 Yards Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. MS: 1 hour and 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Swim Base: 2150 Yards MS: 1 hour and 10 minutes @ high aerobic intensity 12-Week Half Ironman Triathlon Training Plan. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. 6 x 200 @ threshold intensity, RI=0:30 WU: 33 minutes @ moderate aerobic intensity MS: 4,225 @ maximum intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). 24 week plan for Half Ironman athletes with a weak base of fitness. 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 WU: Bike 2 hours @ moderate aerobic intensity 10 x 50 @ speed intensity, RI=0:20 Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Foundation Bike: 1:15 After all, one doesnt simply wake up and decide they want to race a 70.3. However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. Are you an Outside+ member? WU: 10 minutes @ recovery intensity MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). These 24 weeks provide the perfect balance of challenging training and time efficiency. 12 x 25 @ speed intensity, RI=0:20 Recovery Run: 40 Minutes The last two weeks of this training plan are a taper period. MS: Run 1 hour and 40 minutes @ moderate aerobic intensity The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. MS: Run 55 minutes @ moderate aerobic intensity, Sunday Create a personalized feed and bookmark your favorites. 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. MS: 1 hour and 40 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. 6 x 50 @ speed intensity, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Sunday And replace todays run with Fridays workouts. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity WU: 10 minutes @ moderate aerobic pace 4 x 50 @ speed intensity, RI=0:20 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 MS: 1,200 @ moderate aerobic intensity Photo: Gregory Shamus/Getty Images Ironman Training Plan Week 1. 10 x 25 kick, RI=0:15 This ensures youre used to the feel and handling of your race-day bike. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Fartlek Run: 45 Minutes An Iron-distance triathlon, also known asa full Ironman, is 140.6 miles in lengththis was the length of the original Ironman Hawaii, first held in 1978. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:20 Were cheering you on! 7 x 150 @ VO2max intensity, RI=1:00 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Brick Workout: 2:30 CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity Do most of your running at chatting pace, even if it means you must include some walking. This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. Swim Base: 2600 Yards CD: 10 minutes @ moderate aerobic intensity, Wednesday Success! For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . KICK Kick with a float held out in front. Are you someone who thrives in the heat and humidity? MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. Training for and racing a 70.3 requires lots of hydration. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 SWIM | Novice IRONMAN 70.3 20 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session L= add this time to current or additional session based on athlete's limiter Microcycle 1 _GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS %VOLUME Session 1 OFF RU- 00:40 [3] * SW . CD: 350 @ low aerobic intensity, Wednesday Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. The name half-iron comes from the standardized distancesin triathlon. Just about anyone who is willing to train for it! CD: 350 @ low aerobic intensity, Saturday Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. MS: 2 hours and 10 minutes @ moderate aerobic intensity To get through a long race like a half-iron, youre going to need a lot of gear. Long Bike: 2 Hours 3 x (3 mins in Z5 + 2 min recoveries in Z2). WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 30 BR 24.8 miles RS 1:30 Z1 4:10 Run 30 Z1/Z2 15BR 15 BR 6.2 miles RS 2:00 8:45 Week 14 Swim 2500 TECH-B 3000 ST-B 2500 E-B 2:40 Bike 45 TEMPO-B 40 Z1 2:00 Z1/Z2 3:25 . Swim Fartlek + Sprint: 1200 Yards CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Sunday 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery 10 x 25 drills, RI=0:10 As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. CD: 350 @ low aerobic intensity, Saturday 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). MS: 5 hours and 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 . Swim Fartlek + Sprint: 3100 Yards MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) CD: 10 minutes @ recovery intensity, Sunday MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Some people pick races for the scenery or destination appeal. We cant thank everyone enoughfor all your support! It is always a good idea to follow a structured training plan that has been designed by a coach with many years of experience. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. 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. 8 x 25 drills, RI=0:10 You'll need a decent base level of fitness and an understanding of working at differing levels of intensity. 10 x 25 drills, RI=0:10 The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. Our annual prices are going up by $4 per month, or $48 per year. If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Swim Base: 2612 Yards WU: Run 10 minutes @ moderate aerobic intensity USA Triathlon, the governing body for the sport in the United States, refers to this distance as long course and offersa national championship in the event every year. WU: Run 5 minutes @ moderate aerobic intensity Consider what is most important to you on race day: Do you want to do your hometown course, or travel to a destination race to make a vacation out of it? Swim Base: 3300 Yards If your race is on Saturday, take Friday as a rest day. CD: 350 @ low aerobic intensity, Saturday 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. 10 x 25 drills, RI=0:10 3 x (4mins in low Z4 + 60 sec recoveries in Z1). You should also include some runs straight after cycling, just to get used to the feeling. WU: 350 @ low aerobic intensity 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity Swim Base: 3100 Yards WU: 300 @ low aerobic intensity This week is the start of your gradual taper. 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). Swim Base: 1900 Yards 10 x 25 drills, RI=0:10 RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . WU: 350 @ low aerobic intensity It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. It doesnt have to be every swim you do but aim for at least two open water swims before you race in open water. WU: Bike 1 hour @ moderate aerobic intensity WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Steady State Bike: 1:30 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). It is doubled to a 40-week training plan. CD: 250 @ low aerobic intensity, Tuesday Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. 10 x 25 kick, RI=0:15 MS: Run 20 minutes @ moderate aerobic intensity, Friday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 Note: Bike and Run workouts are mostly written in duration. Most of your training can be done at chatting pace, but its also good to include some harder efforts. MS: Run 22 minutes @ threshold intensity 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. Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. CD: 10 minutes @ moderate aerobic intensity, Saturday CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 Beginner, Intermediate & Advanced versions. Tempo Run: 40 Minutes MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). MS: 40 minutes @ moderate aerobic intensity Read this article on the new Outside+ app available now on iOS devices for members! CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 What does a solid foundation look like? In week 11 of my training plan, I completed my first brick session: a two-hour ride followed . Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. Swim Base: 2600 Yards Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. You are looking at between 5 and 6 days a week of training sessions. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes Swim Fartlek + Sprint: 2900 Yards It is definitely doable, you just have to race and train smarter. 10 x 25 drills, RI=0:10 Foundation Bike: 1 Hour Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) Swim Base: 1550 Yards WU: 10 minutes @ moderate aerobic pace The sooner you start, the more time you have to build up your fitness gradually. Success! A half Ironman is a big step-up from the standard Tri. 10 x 25 kick, RI=0:15 Our Plan. A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run CD: 350 @ low aerobic intensity, Sunday WU: 10 minutes @ low aerobic intensity The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. How long does it take to train for an Ironman Triathlon? This is most peoples weakest area, and the aspect they are most concerned about. Do your best to follow the workouts below, ideally in their given order. MS: Run 2 hours and 10 minutes @ moderate aerobic intensity Also,if any payments happen to come out before we cancel your subscription, well simply refund them. MS: Run 1 hour and 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Read this article on the new Outside+ app available now on iOS devices for members! 20 mins in upper Z3 + 2 mins recovery in Z1. WU: 250 @ low aerobic intensity MS: 55 minutes @ high aerobic intensity 5 x 200 @ threshold intensity, RI=0:30 Swim Fartlek + Sprint: 2900 Yards Tuesday Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. Recovery Run: 35 Minutes 10 mins in upper Z3 + 2 mins recovery in Z1. Swim Base: 3400 Yards 5 mins in low Z4 + 30 secs recovery in Z1. Thursday How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 39 minutes @ moderate aerobic intensity When racing a half-iron triathlon, anti-chafe lube is essential. Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. The biggest concern for many new triathletes is learning how to swim in your triathlon event. WU: Bike 1 hour @ moderate aerobic intensity Usually the winter months, this time is spent doing mostly aerobic endurance training to help develop a fitness base. Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. CD: 350 @ low aerobic intensity, Friday CD: Run 3 miles, Tuesday This week you will maintain your fitness and eliminate any traces of fatigue. Zone 5 Feels like V. CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Preferably at the race destination. They may also choose to pay for a 70.3 training plan with greater detail about the workouts as well as nutrition, recovery, gear, and preparation. 8 mins in upper Z3 + 2 mins recovery in Z1. WU: Run 10 minutes @ low aerobic intensity The plan builds up to race day and helps improve your fitness and confidence for your target event. That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. *Plus, youll also receive free regular training tips from head coach Phil Mosley! WU: 350 @ low aerobic intensity WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) uch as, during the off-season, or anytime youre taking a break from racing. The longer plans start easier and progress more gradually. The average 70.3 finishing time for age-group triathletes is 5:51 for men and 6:18 for women.
