WU: 300 @ low aerobic intensity $112.49 USD for the first year, billed yearly. CD: 300 @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity Bike Lactate Intervals: 1:15 WU: 300 @ low aerobic intensity Welcome to Snacking in Sneakers! Before starting the plan, you must be relatively fit, injury free and with no health concerns. Bike Short Climbs: 1:05 WU: Run 10 minutes @ low aerobic intensity 200 easy pull 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. We suggest a few years of race experience and a solid aerobic base before executing this plan. MS: Run 30 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday 80/20 Running: 2023 Edition Half Marathon Level 2 (5 to 7.75 Hours per They were designed for training in a 25 yard pool. Bike: 75min. CD: Run 10 minutes @ low aerobic intensity, Friday Foundation Run: 55 Minutes There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. These should be focused more on form then speed, so less rest should be needed. +++ 4 x 25 @ speed intensity, RI=0:20 Also: Walk around and make yourself familiar with it. at threshold (10K pace), Run: 20min. If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. Foundation Run: 35 Minutes Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. 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 . MS: Run 5 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Heading out the door? 10 x 100 threshold effort 10 SR MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. Run: 50min., Fartlek Running Strides: 8 x 50 descend 1-4, 5-8 15 SR Run: 20min. 100 easy Swim Threshold + Sprint: 2100 Yards +++ Completed workouts sync with popular apps like Garmin and Wahoo. You should be able to click on the link and the download comes up in Google Drive. 4. WU: Run 10 minutes @ moderate aerobic intensity Program for athletes with average ability in cycling, swimming and running. Orthofeet Shoes Review: Great Sneakers for Walking! CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes pace 10 SR easy strides, easy walk between, Swim: 15min., On-course swim WU: Run 10 minutes @ moderate aerobic intensity Foundation Run: 40 Minutes CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes Bike Short Hill Climbs: 1 Hour CD: 10 minutes @ moderate aerobic intensity, Sunday 8 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. Foundation Bike: 1:15 at race pace/4min. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 8 x 25 kick, RI=0:15 easy 20 week plan for Half Ironman athletes with an intermediate base of fitness. Swim Fartlek + Sprint: 1200 yards Saturday 1min. 600 as pull neg. Bike Power Intervals: 45 Minutes easy), Swim: 60min., Race specific 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity 3. MS: 2 hours and 10 minutes @ moderate aerobic intensity at 105 rpm, 1min. 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. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 10 minutes @ moderate aerobic pace Easy running, Swim: 45min., Speed development tempo in race position/5min. 8 x 25 drills, RI=0:10 MS: 40 minutes @ moderate aerobic intensity Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. WU: Run 10 minutes @ low aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 2. 8 x 25 drills, RI=0:10 +++ 3min. 2 Small paddles only Long Bike: 2 Hours easy) 1500 TT (record time) 4 x 50 Build 10 SR CD: 20 minutes @ moderate aerobic intensity, Wednesday January 28, 2020 by Chrissy Carroll 26 Comments. This will allow you to set your heart rate zones for the rest of the plan. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test **Disclaimer: I am not a physician. Bike: 90min., Aerobic 6min. WU: 300 @ low aerobic intensity 70.3 Training Plan: 20 Weeks to Your First Half-Ironman - Triathlete I followed the plan, did the training and come race day I wasnt nervous. MS: 2 x 400 @ threshold intensity, RI=0:45 +++ 6min. CD: 9 minutes @ low aerobic intensity, Thursday Run: 30min., Fartlek WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity Easy, Swim 60min. WU: Swim 1.2 miles WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold 8 x 25 kick, RI=0:15 Take approximately 30 seconds rest between. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! easy Repeat 3 times adding 2 extra to each exercise on each new repetition. Coach Alisons plans are designed to set you up for success! To start this plan you should be able to: 8 x 25 drills, RI=0:10 Do the 400, rest 30-60 sec, then do the second 400. 5-10min. 15min. easy Swim Base: 1450 Yards On the days that have a swim and a run or two discipline together that are not labeled brick do we complete those back to back or on in AM and one in PM? Brick Workout: 1:20 3x (30sec. Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. +++ Run: 30min. Note: This plan was based upon a 20-week training schedule. Sprint Triathlon! The 10-Hour Week Ironman Training Plan - Triathlete 1 x 3min. MS: 4 x 500 w/15 SR as 4min. The Best Beginner Half Ironman Training Plan MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Pre run: Do a 10-minute run, ideally from the transition area, to sure you are happy with entry and exit and that legs are working. This plan uses zone-based training guidelines. Hi again that sounds like a fun routine! I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. If youre not happy, Im not happy! 4 x 100 @ VO2max intensity, RI=1:00 CD: Run 10 minutes @ moderate aerobic intensity, Saturday The T.I.M.E. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8min. WU: 10 minutes @ moderate aerobic intensity MS: 2 x ( Include: 30 best possible distance, Swim: 65min. 1min easy) 2 x 400, 2 x 300 hard 60-65rpms/4min. 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) If there were a lot of steep climbs, itd essentially be more like interval training. Swim Base: 1700 Yards strong pick ups/1min. . CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes Run off the bike: 20min. This race is not for the faint of heart, but for those . Swim the maximum-intensity segment as though it were a race. Bike Short Hill Climbs: 55 Minutes MS: 4 x (3:00 SE/2:00 easy) Download the app. Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne). MS: 600 as 150 free/50 kick 15 SR IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. easy), Swim: 60min., Aerobic +++ tempo/ 2min. MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. Marilyn Chychota is a high-performance coach whos been in the sport since 1999. Foundation Run: 40 minutes Foundation Bike: 30 Minutes MS: 2 x (5K TT effort/5min. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! CD: 10 minutes @ moderate aerobic intensity, Friday build to race effort/3min. 8 x 25 @ speed intensity, RI=0:20 Half Ironman Triathlon Training Plan - 20 Week 8 x 25 drills, RI=0:10 hard 50-60 rpm/4min. Swim Base: 1400 Yards easy), Swim: 50min., Race specific MS: Run 50 minutes @ moderate aerobic intensity Bike: 2:30 Sprint for signs Start by riding at a good pace (RPE 7). 200 warm up HALF IRONMAN 70.3 TRAINING PLANS BEGINNER Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event. Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. easy Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Thanks for your feedback. CD: Run 10 minutes @ low aerobic intensity, Thursday The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. MS: 3 x 12min, aero 80-91 rpm/3min. The One Subscription to Fuel All Your Adventures. easy), Swim: 45min., Aerobic MS: Run 20 minutes @ moderate aerobic intensity WU: 17 minutes @ moderate aerobic intensity 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo MS: 10 x (90sec. core strength, Bike: 80min., Threshold Training for a half-Iron triathlon takes approximately 8 to 13 hours per week.