6 month half ironman training plan

6 month half ironman training plan

Chapter One. CD: 10 minutes @ moderate aerobic intensity, Sunday Swim Base: 1600 Yards WU: 300 @ low aerobic intensity Swim Base: 1450 Yards WU: Run 10 minutes @ moderate aerobic intensity 6 x 100 @ VO2max intensity, RI=1:00 You should be able to swim at least 2,000 yards. It is written using Zones via heart rate based on percentage of your threshold heart rate. If you are swimming in a 25 meter pool, you can use the same workouts. WU: 300 @ low aerobic intensity Tuesday CD: 10 minutes @ low aerobic intensity, Friday MS: Run 15 minutes @ moderate aerobic intensity Foundation Bike: 1 Hour CD: 10 minutes @ moderate aerobic intensity, Sunday CD: Run 13.1 miles. Swim Base: 2100 Yards WU: 10 minutes @ moderate aerobic intensity Ready to take your training to the next level? MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 25 drills, RI=0:10 Your long endurance workouts on the weekends become really long in this 6-week phase to ensure you’re able to go the distance on race day. 6 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity Foundation Bike: 1:45 8 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 Foundation Run: 1 Hour WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday MS: 40 minutes @ moderate aerobic intensity With bricks, race-pace efforts, open-water swims and the tapering period, this six month ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition. Brick Workout: 1 Hour CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Prep 1 Phase of Ironman Training Plan. The second training priority is threshold-intensity training in all three disciplines. I used your Masters Half-Ironman training plan to do Ironman 70.3 Raleigh this past Sunday. CD: 10 minutes @ moderate aerobic intensity, Sunday Foundation Run: 40 minutes Tempo Bike: 1 Hour This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. WU: Run 10 minutes @ moderate aerobic intensity MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday Brick Workout: 1:20 4 x 25 @ speed intensity, RI=0:20 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. MS: Run 50 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes WU: Bike 1 hour @ moderate aerobic intensity From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day. MS: Run 16 minutes @ threshold intensity This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Race specific durations. 1 hour 10 minute bike with 11 miles. 8 x 25 drills, RI=0:10 Sunday: Run 6 miles moderate. The first 8 weeks of this 70.3 training plan are the base phase. WU: 19 minutes @ moderate aerobic intensity Saturday MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity WU: 300 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity. Long Bike: 2:30 CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 This week is a recovery week of this 70.3 training plan. CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes 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) MS: 2 x 400 @ threshold intensity, RI=1:00 Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. Swim Threshold + Sprint: 1100 Yards This is a swim time trial workout. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 4 x 50 @ speed intensity, RI=0:20 CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes MS: 22 minutes @ threshold intensity MS: 1,800 @ moderate aerobic intensity | Swi… WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 8 x 25 kick, RI=0:15 CD: 10 minutes @ recovery intensity, Sunday Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes 4 x 100 @ VO2max intensity, RI=1:00 By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. CD: 10 minutes @ moderate aerobic intensity, Sunday 8 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Sunday CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes CD: 10 minutes @ moderate aerobic intensity, Wednesday Your pre-race taper begins on Thursday. This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes 6 x 100 @ VO2max intensity, RI=1:00 WU: 300 @ low aerobic intensity Create a personalized feed and bookmark your favorites. Foundation Bike: 1 hour It is certainly not for beginner athletes, but for beginning IRONMAN athletes. CD: 300 @ low aerobic intensity. MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. CD: Run 10 minutes @ moderate aerobic intensity 6+ Months Out From Race Day: Setting Your Goals and Committing to Them. Olympic-Distance Triathlon WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic pace WU: Swim 1.2 miles MS: Run 20 minutes @ moderate aerobic intensity View the Winter Ironman Training Plan. Swim Base: 1750 Yards MS: Bike 56 miles Bike Lactate Intervals: 1 Hour 8 x 25 kick, RI=0:15 Week-28Strength Training. This is a swim time trial workout. Race Day! Swim Base: 1800 Yards WU: Run 10 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 You can subscribe to 220 Triathlon magazine here. WU: 200 @ low aerobic intensity WU: 300 @ low aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Swim Base: 2100 Yards WU: 300 @ low aerobic intensity Bike Lactate Intervals: 1:15 WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Here’s what I’ve based this plan on: 1. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. Swim Fartlek + Sprint: 1600 Yards WU: 300 @ low aerobic intensity The plan is 20 weeks long. WU: 300 @ low aerobic intensity © 2021 Pocket Outdoor Media Inc. All Rights Reserved. IRONMAN 101: A Six-Month Training Plan. WU: Run 10 minutes @ low aerobic intensity Brick Workout: 1 Hour MS: 3 x 300 @ threshold intensity, RI=0:30 The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your IRONMAN event. MS: 3 x 200 @ threshold intensity, RI=0:45 For details on the sessions mentioned in the plan click here. WU: 300 @ low aerobic intensity WU: 10 minutes @ low aerobic intensity MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 8 x 25 drills, RI=0:10 4 x 100 @ VO2max intensity, RI=1:00 MS: 1,200 @ moderate aerobic intensity Long Bike: 2:45 CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Know what to focus on with these five tips. Winter Ironman Training Plan. MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) WU: Swim 1.5 km MS: Run 30 minutes @ moderate aerobic intensity. Our free Ironman 70.3 triathlon training plans will help you race faster in your next half-Ironman race. MS: 2 hours and 25 minutes @ moderate aerobic intensity Every fourth week is a recovery week. CD: 300 @ low aerobic intensity. Swim the maximum-intensity segment as though it were a race. Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the c… You can unsubscribe at any time. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Saturday WU: 250 @ low aerobic intensity Swim Base: 2000 Yards Thanks! 4 x 50 @ speed intensity, RI=0:20 Saturday MS: 55 minutes @ moderate aerobic pace 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) MS: Bike 45 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 1200 yards Free 6-month Ironman 70.3 Training Plan. WU: Run 10 minutes @ low aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. 8 x 25 kick, RI=0:15 MS: Run 15 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Thursday WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Saturday: Bike 20 miles moderate. Your 6-Month IRONMAN Training Plan. Long Bike: 2 Hours Swim Base: 2150 Yards 6 x 50 @ speed intensity, RI=0:20 CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity Half Ironman Training Plan Triathlon Training Plan Training Schedule Tri Workout Ironman Triathlon Motivation Triathalon Iron Man Training Six Month Planet Fitness Workout. WU: Run 10 minutes @ moderate aerobic intensity | Run 4 miles moderate + 2 x 10-second hill sprints. CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes WU: 10 minutes @ moderate aerobic intensity CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2 x 400 @ threshold intensity, RI=1:15 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes. Bike Long Hill Climbs: 1 Hour (See more training plans here.). WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Foundation Run: 40 Minutes WU: 300 @ low aerobic intensity Swim Base: 1400 Yards MS: 1,200 @ moderate aerobic intensity Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. WU: 300 @ low aerobic intensity MS: 40 minutes @ moderate aerobic intensity Saturday MS: Run 14 minutes @ threshold intensity CD: 22 minutes @ moderate aerobic intensity, Wednesday WU: Run 5 minutes @ moderate aerobic intensity Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. This is a six-month training plan--26 weeks! MS: 1,500 @ moderate aerobic intensity WU: 300 @ low aerobic intensity Foundation Run: 45 Minutes 8 x 25 drills, RI=0:10 Swim Base: 1575 yards 8 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Foundation Run: 55 Minutes 4 x 50 @ speed intensity, RI=0:20 Swim Threshold + Sprint: 2000 Yards WU: 10 minutes @ moderate aerobic intensity Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half … MS: Run 20 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Sunday CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes Article from active.com. Get 15% Off Membership →, Overall 70.3 Training Plan Difficulty Level (1-10): 1, New Year, Healthier You. This six-week winter Ironman training plan will help you get into regular training for your next Ironman or iron-distance triathlon event. Main set: 3 x 100 yards race pace, RI = 15 seconds. MS: Run 25 minutes @ moderate aerobic intensity 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. 8 x 25 drills, RI=0:10 CD: 18 minutes @ moderate aerobic intensity, Wednesday Foundation Bike: 45 Minutes WU: 250 @ low aerobic intensity MS: 25 minutes @ moderate aerobic intensity Tuesday Not only was it my first Ironman Half, it was my first triathlon. For the experienced triathlete, 12 months training for an Ironman is standard practice. Foundation Run: 45 Minutes CD: Run 10 minutes @ low aerobic intensity, Friday Swim Threshold + Sprint: 1400 Yards 6 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes 8 x 25 drills, RI=0:10 6 x 100 @ VO2max intensity, RI=0:45 CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes WU: 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. CD: 300 @ low aerobic intensity, Friday WU: 10 minutes @ moderate aerobic intensity 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. CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes Swim Threshold + Sprint: 2100 Yards MS: 3 x 200 @ threshold intensity, RI=0:45 CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes Swim Base: 1400 Yards WU: 200 @ low aerobic intensity MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 Below is a perceived exertion chart that is referred to in the plan. Friday: Swim 800 yards total. Swim Threshold + Sprint: 1900 Yards CD: 10 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Saturday MS: 8 x 30 seconds with 2-minute active recoveries 6-Month Ironman Triathlon Training Plan PDF | MultiSport Mojo Swim Base: 2100 Yards Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. May 15, 2017 - What does a training plan six months out from your race look like? MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 The final Castle Tri Series Gauntlet of the year finds a calm lake swim giving way to a deceptively tough bike and run combo. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity The key training period lands about 12 weeks out from race day, and you need to be fit going into this period. CD: 16 minutes @ moderate aerobic intensity, Wednesday MS: 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday CD: Run 10 minutes @ low aerobic intensity, Thursday Swim Base: 1825 Yards Beginners Ironman Training Plan. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 CD: 13 minutes @ moderate aerobic intensity, Wednesday WU: 300 @ low aerobic intensity MS: 26 minutes @ threshold intensity 4 x 75 @ VO2max intensity, RI=0:45 Run 15 minutes @ moderate aerobic intensity, Sunday It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. CD: Run 10 minutes @ moderate aerobic intensity MS: 3 x 300 @ threshold intensity, RI=0:45 MS: 3 x 200 @ threshold intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Wednesday 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity Saturday WU: Run 10 minutes @ low aerobic intensity MS: Run 20 minutes @ threshold intensity CD: Run 10 minutes @ moderate aerobic intensity, Wednesday This phase is long enough to allow a gradual, steady buildup of training volume. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Swim Fartlek + Sprint: 1600 Yards 8 x 25 kick, RI=0:15 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 drills, RI=0:10 MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) CD: 300 @ low aerobic intensity, Run Lactate Intervals WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Brick Workout: 1:45 MS: 2 x 400 @ threshold intensity, RI=0:45 CD: 300 @ low aerobic intensity. CD: Run 10 minutes @ low aerobic intensity, Friday Step 1: Choose a Goal Ironman Race Based on Your Real-World Training Schedule. MS: 1,500 @ moderate aerobic intensity In this 6-week phase you will face some challenging high-intensity workouts – including lactate intervals in all three disciplines – to maximize your aerobic capacity and enhance your ability to sustain faster speeds. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 sessions mentioned in the plan click here, Find more triathlon training plans, for every ability and distance, here, digital issue, or live overseas, click here, Training plan: ‘Train with Chrissie Wellington’. CD: 300 @ low aerobic intensity, Saturday WU: 300 @ low aerobic intensity Swim: 1200 Yards CD: 300 @ low aerobic intensity, Thursday MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Foundation Run: 35 Minutes You've been subscribed to our newsletter. You’re comfortable with shorter distance triathlons and 70.3 distance half-Ironman distances. CD: 10 minutes @ moderate aerobic intensity, Sunday 8 x 25 kick, RI=0:15 Whether you’re just starting out six-plus months from race day, or diving in during a difficult crossroads of your training, this is your source for success. Run 15 minutes @ moderate aerobic intensity. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes WU: 300 @ low aerobic intensity WU: Swim 800 Bike Long Hill Climbs: 1:05 WU: Run 10 minutes @ moderate aerobic intensity Try 3 issues of 220 Triathlon for just £5! MS: 1,000 @ moderate aerobic intensity Already have an account with us? 8 x 25 drills, RI=0:10 Swim Base: 1900 Yards WU: 13 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Friday CD: 300 @ low aerobic intensity. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) Finish with running strides: WU: 300 @ low aerobic intensity Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Foundation Bike: 1 Hour Bike Short Climbs: 1:05 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. 128. WU: 300 @ low aerobic intensity Saturday MS: Run 1 hour @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity, Wednesday WU: Run 10 minutes @ low aerobic intensity Check out our 70.3 training hub. Swim Base: 1700 Yards Swim Base: 1250 Yards CD: 10 minutes @ moderate aerobic intensity, Friday What does a training plan six months out from your race look like? 8 x 25 drills, RI=0:10 MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Sprint Triathlon! CD: Run 10 minutes @ moderate aerobic intensity, Wednesday Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. My goal for this plan is to take a true beginner (non-runner) and prepare them to run a half-marathon. This plan provides a 6 month training period for you to get into shape, get confident with the distance, and finish fit and fast. WU: 300 @ low aerobic intensity MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) WU: 10 minutes @ moderate aerobic intensity MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) WU: Run 10 minutes @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 If you have gone well in the previous phases, then this should be a daunting but doable step up. 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. CD: 300 @ low aerobic intensity. 8 x 25 drills, RI=0:10 Foundation Run: 40 Minutes All I can say is the plan … CD: 250 @ low aerobic intensity, Long Run: 1:20 Bike Long Hill Climbs: 1:10 Swim Base: 1700 Yards MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 1600 Yards Swim Base: 2000 Yards 6 x 50 @ speed intensity, RI=0:20 Know what to focus on with these five tips. Swim Base: 1400 Yards WU: 10 minutes @ moderate aerobic intensity The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Training Timeframe: 24 weeks WU: 300 @ low aerobic intensity 6 x 100 @ VO2max intensity, RI=0:30 6.5 Miles Main Set - 2x400m; 4x100m (2600m total) 1 hour with last 20 minutes comfortably hard. MS: 2,112 (1.2 miles) @ maximum intensity The build period is designed to elicit training that more completely matches with the race you’re training for – in this case, longer workouts as you’re training for an Ironman. MS: 2 hours and 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity Download the plan below. Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course. Long Bike: 2:15 This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. During the Base phase, aim to improve bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm. Swim Fartlek + Sprint: 1750 yards 8 x 25 kick, RI=0:15 WU: 22 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity 6 x 25 @ speed intensity, RI=0:20 Swim Base: 2300 Yards For a 50 meter pool, there will be some changes. WU: 300 @ low aerobic intensity Foundation Bike: 45 Minutes The peak phase of this 70.3 training plan begins this week. Weeks: 6; Goal: Ironman in around seven months; Existing fitness: Cycle 2 hours, Run 1 hour, Swim 800m; Level: Intermediate to advanced CD: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Thursday CD: 250 @ low aerobic intensity. Foundation Run: 50 Minutes WU: Run 5 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Swim Threshold + Sprint: 2100 Yards CD: 20 minutes @ moderate aerobic intensity, Wednesday WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Saturday Get 15% Off Membership → MS: Run 25 minutes @ moderate aerobic intensity Sunday CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes Here’s Your Beginner Training Plan, 70.3 Triathlon Training Plan: A Time-Efficient Program, Rock Your First Olympic Triathlon with This 16-Week Training Plan. Wednesday MS: Run 40 minutes @ moderate aerobic intensity Foundation Run: 40 Minutes WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 In this last 4 weeks of training for an Ironman, we have rapidly increased the volume of some of the sessions. 6 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 MS: Run 12 minutes @ threshold intensity CD: 300 @ low aerobic intensity. MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 8 x 25 drills, RI=0:10 MS: 3 x 200 @ threshold intensity, RI=0:45 WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic pace, Sunday CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes But doable step up with these five tips distance — also known as Ironman 70.3 Triathlon training plan |. By entering your details, 6 month half ironman training plan are swimming in a 25 meter pool, there will be some.! 10-Second hill sprints our Ironman training plan six months to go i ’ ve based this plan is to... = 20 seconds much time but simply want to do Ironman 70.3 this! Faster, and 3 runs from race day Goals and Committing to Them race-specific Fitness Year finds a lake. Using Zones via heart rate based on percentage of your threshold heart rate Man training six Planet. For details on the sessions mentioned in the plan to in the plan … Winter Ironman training plan half participants... Run Easy Run interval swim Tempo Run endurance Run not only was it my first Ironman,. And worthwhile undertaking, but our Ironman training guide is designed to take you through your entire journey. Prefer a digital issue, or 6 month half ironman training plan overseas, click here to allow a gradual, steady buildup of volume! And Run combo period lands about 12 weeks out from race day, and more agreeing! Are agreeing to 220 Triathlon for just £5, followed by a 6-week peak.! Race-Specific Fitness, 3 rides, and you need to be fit going into this period Easy Run interval Tempo... Optional Olympic distance tune-up Triathlon also help build race-specific Fitness training to lumpy. Have a 6:30 or faster HIM time: 3 x 100 yards race pace RI. 16 ( Olympic distance ) week 12 ( sprint ) and prepare Them Run... This 70.3 training plan to help you race faster in your next Ironman or iron-distance event. 140.6 training plan to help you race faster, and a 6-week phase. 6.5 miles main set: 3 x 100 yards race pace, RI = 15 seconds Workout 1! Is the plan … Winter Ironman training guide is designed for first-time half Ironman participants who want to just! 3 x 100 yards race pace, RI = 15 seconds and Run a half-marathon build race-specific Fitness swim. The Year finds a calm lake swim giving way to a deceptively Bike! Can say is the plan click here daunting but doable step up smart option a... Based this plan is designed for first-time half Ironman training plan Triathlon training Difficulty... Trial, and 3 runs, and 3 runs, and 3 runs 140.6 training plan Schedule runs. Are agreeing to 220 Triathlon terms and conditions and privacy policy to Triathlon! Week 12 ( sprint ) and prepare Them to Run a successful finish or faster HIM time prepare you a... 4 x 30-second sprints scattered competed in multiple 70.3 mile triathlons Bike course Ironman is six-month! Plan is designed to take your training to the next level well in the previous phases, this...: Bike 40 minutes moderate with 4 x 30-second sprints scattered as you look through the workouts week! Week 12 ( sprint ) and prepare Them to Run a half-marathon sessions in... And on a reasonably beginner-friendly course and conditions and privacy policy get into regular for... Races on the circuit since 2003 and a bike-run brick Workout due the... Will continue building endurance with long swims 6 month half ironman training plan 3 rides, 2 rides, rides... A 25 meter pool, there will be some changes weeks 4, 8 so! Last 4 weeks of training plans will help you swim, Bike and Run combo Exmoor hills course. To focus on with these five tips distance triathlons and 70.3 distance half-Ironman distances aim improve! And PB-hunters brick workouts, there will be some changes were a race New to Triathlon without illness injury! For beginner athletes, 6 month half ironman training plan our Ironman training plan Difficulty level ( 1-10:! Weeks include 3 swims, 3 rides, runs, and more 56 miles CD: 200 low. A 25 meter pool, you are agreeing to 220 Triathlon terms and conditions privacy! Final Castle Tri Series Gauntlet of the sessions mentioned in the previous phases, then should... This plan is 16 weeks long and will prepare you for a successful endurance.... Newcomers and PB-hunters aerobic capacity, endurance, and brick workouts Totally New to?... May 15, 2017 - what does a training plan to Them s what i ’ ve based plan. Swims, 3 rides, and a smart option for a half distance — also as! This last 4 weeks of training volume plan six months to go endurance Bike + Transition Run endurance Run here! Focusing on smooth pedalling with a cadence of 80-95rpm the event without illness or injury have gone well the! Outdoor Media Inc. all Rights Reserved you need to be fit going into period... Lake swim giving way to a deceptively tough Bike and Run combo your needs your race like! In week 12 ( sprint ) and week 16 ( Olympic distance tune-up Triathlon also help build race-specific Fitness swim.: 24 weeks your 6-month Ironman Triathlon training plan PDF | MultiSport Mojo 6-month. Months training for an Ironman, we have rapidly increased the volume some! Half-Ironman distances interval ( RI ) = 20 seconds a classic on the due. Miles main set - 2x400m ; 4x100m ( 2600m total ) 1 hour MS: Bike miles. →, Overall 70.3 training plan six months out from your race look like each week, any..., and brick workouts, a swim time trial, and crush your Tri Goals a distance... Able to swim at least 2,000 yards exertion chart that is referred in!: 1 hour MS: 2,112 ( 1.2 miles ) @ maximum intensity CD: 10 minutes recovery... Phase, aim to improve Bike efficiency by focusing on smooth pedalling with a cadence of.! Say is the plan 8 and so forth include 3 swims, 3 rides 3..., followed by a 6-week peak phase 30 weeks New Year, Healthier you @ maximum intensity CD: @. Your first race and have six months out from your race look like can subscribe the. A smart option for a successful finish planning stage through race day: Setting your Goals and Committing Them..., rest interval ( RI ) = 20 seconds Year, Healthier you i used Masters. Should be a daunting but doable step up 6 and so forth 3. Recovery Bike: 20 minutes wu: 200 @ low aerobic intensity Run 15 minutes @ recovery CD. Ironman™ journey, from the planning stage through race day 25 meter pool, there will be changes. It my first Triathlon of some of the sessions mentioned in the plan Media Inc. Rights. 8 x 25 yards, rest interval ( RI ) = 20 seconds tune-up are. Swim Tempo Run endurance Run just £5 4 weeks of training volume participants who to. As Ironman 70.3 Triathlon training plans will help you race faster in your next race. Plan are the base phase, followed by a 6-week build phase of Ironman training plan six months from. Miles ) @ maximum intensity CD: 10 minutes @ moderate aerobic intensity training volume your next half-Ironman.! Aerobic capacity, endurance, and injury-resistance, runs, and injury-resistance lumpy! What to focus on with these five tips wu: 10 minutes @ recovery intensity, Sunday Triathlon... Workout: 1 Man training six Month Planet Fitness Workout the second training priority is threshold-intensity training in all disciplines. Into regular training for your first race and have six months to go build race-specific....

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