Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. Recovery is easy jogging for 1 minute. �Օ1_�b�ʖ��qz�G$�JH��I1�y�a,c���M�����t��~y�Qw��\4���_pѷ-�sL,Fx�d�岌'�3����]KW��t�6T�j�� ڛƦ��"�:��-h���$��B/6����R�]��Iٱ ��� �� ;F&�&�_�7!d�xș���Y���$�H�*ɯ\J��tܠ���ؤ\%��d � Main set – 2×200’s at 90% effort (simulated race pace) W/U and C/D as you feel. Main set = 3×250’s at “perceived race pace” with 15 seconds of rest between. ���l�zX�@�r�8�b�۬W��5j��9�������� S��j���'��a1X>����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���Š3 Bike: 80 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Run the 1st mile at Z2 TEMPO pace. Triathlon Training Plan: 70.3 – 16 Week Plan If you keep doing the same things over … Bike: 80 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. >��W�sc�)��6�G�ߎJ�Je�W���Q�I�V�v�,���g��ŭ��� ��70�#-9n�2d�oG8D>�/*3����y@��t�(�F�ٯw�$�N�lL� )|s��Ć�\�1Ґ���� * If you need help determining your threshold heart rate, feel free to contact me at  paul@qt2systems.com. Run: 65 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. 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. Run: 2hr 15min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week In the last 40 minutes, increase your heart rate to Z2 if you feel good. Remainder of total should be easy swimming during the warm up and cool down. If you are looking to run your first half marathon, please consider our 12-week training plan for beginning runners, which provides a more intensive training regimen. The essential info from above is also in the download, but this page contains additional helpful info, so it … Ironman 70.3 Training Plan for Beginners: 16 Week Plan Join Ironman Certified Coach, 16x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 16 week multimedia training program. IRONMAN 101: A Six-Month Training Plan. Main set = 5×100’s STRONG with 15 seconds of rest between. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Main set, 10×50’s @ best effort. Recovery is 5:00 @ ZR/Z1 as you feel. Main set: 3 x 100 yards race pace, RI = 15 seconds. Wednesday: Swim 800 yards total. Personal Records below: Get the digital edition of Triathlon for your chosen platform: This field is for validation purposes and should be left unchanged. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 90 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Having course knowledge can help you to structure an effective plan. Your Best Ever Ironman 70.3 Training Plan. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Run: 35:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike: 50 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Remainder of total should be easy swimming during the warm up and cool down. Bike – 4.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Friday: Swim 800 yards total. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Intensity is your choice, if you feel good, push the pace, if you feel tired, swim easy. Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Main set = 20×100’s STRONG with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. Build Phase 1 (6 hrs 16 mins) Monday: Swim – Steady/Endurance (35 mins, 1400m/y) Warm Up: 1 x … So, being able to do the same work but faster is what we all want. Start at the low end of your Z1 heart rate zone, and finish towards the top. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. In the last 30 minutes, increase your heart rate to Z2 if you feel good. | Swi… After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Remainder of total should be easy swimming during the warm up and cool down. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Include “efforts” in 2nd half of ride, as close to the end as possible. Swims are written in yardage and have an estimated swim time associated with them. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Main set = 12×100’s STRONG with 15 seconds of rest between. Bike – 3.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Run: 25:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between), Bike: 40:00 Easy ride (ZR/Z1 as you feel). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Run: 1hr, 45min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 4×200’s at “perceived race pace” with 15-20 seconds of rest between. Recovery is 5:00 @ ZR/Z1 as you feel. Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. Weeks: 12; Difficulty: Get round / Race hard; Existing fitness: Swim 1000m … This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. Bike – 70 minutes easy ZR/Z1 as you feel. This plan is 16 weeks long and will prepare you for an Ironman or other full distance triathlon. Recovery is easy jogging for 1 minute. Run the 1st mile at Z2 TEMPO pace. Transition Run: (Start this run within 10 minutes of getting off the bike) 45 minutes total. ����b���z�U�(y��9�y��V'�)F_q�{e0iSƚ�&�V ��z�#�+m�UMf�d�v�pj41fER�C1�5���`2Mb$J`5�/w�U��Gv U��f���!�)b��/dEu+�C�4U Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Include “efforts” in 2nd half of ride, as close to the end as possible. Bike: 85 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Swim: 3000 yards’ total. Transition Run: (Start this run within 10 minutes of getting off the bike) 35 minutes’ total. This is Training Plan runs for a total of 30 weeks. Warm up and cool down as you feel. Paul also competes in triathlon and running events. Remainder of total should be easy swimming during the warm up and cool down. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes total. Remainder of total should be easy swimming during the warm up and cool down. Recovery is easy jogging for 1 minute. Saturday: Bike 20 miles moderate. Recovery is easy jogging for 1 minute. W/U and C/D should be nice and easy. This 16 week Olympic triathlon training plan is beginner friendly - and free to download! Repeat the following cycle for total duration of swim: 5:00 Freestyle/5:00 pull (no paddles)/ 5:00 pull with paddles/ 5:00 Freestyle w fins. Download your free beginner half ironman training plan Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! Swim: Able to swim 30 minutes continuously and swimming 6000 yards/week. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Bike – 5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike: 30:00 Easy ride (ZR/Z1 as you feel). 12-Week Half Ironman Triathlon Training Plan “If you’re comfortable with the Olympic distance, this 12-week plan will allow you to progress to the half,” says Whittle. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Swim: 1500 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Transition Run: 40 minutes (ZR/Z1 as you feel). Run: 20:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between). By John Newsom, 05/28/13, 9:00AM EDT. ZR (RECOVERY) = BELOW 74% of threshold heart rate, Z1 (Aerobic Endurance Zone) = 74-84% of threshold heart rate, Z2 (Endurance Tempo Zone) = 85-90% of threshold heart rate, Z3 (Threshold Tempo Zone) = 90-97% of threshold heart rate, Z4 (best effort repeats) = Anything above Z3 will be considered Z4 or ‘best effort’. Intermediate 16 Week Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) Intermediate 6 Month Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) ADVANCED > You’re an experienced triathlete. Week 1: (recovery day) Aerobic Gear Change Swim- 45 minutes. Start at the low end of your Z1 heart rate zone, and finish towards the top. Bike: 90 minutes ZR/Z1 with 3×10 minutes @ BEST EFFORT with 3 minutes’ rest between. Main set = 8×50’s STRONG with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Remainder of total should be easy swimming during the warm up and cool down. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Recovery is easy jogging for 1 minute. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Repeat this cycle for total duration of swim. Swim: 1400 yards’ total. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Include “efforts” in 2nd half of ride, as close to the end as possible. This plan was based upon a 20-week training schedule. Swim: 2200 yards’ total. Bike: 5:00@ZR, 5:00@Z1, 15:00@Z2, 10:00@ZR/Z1. Main set = 18×100’s STRONG with 15 seconds of rest between. Recovery is 5:00 @ ZR/Z1 as you feel. Remainder of total should be easy swimming during the warm up and cool down. For a 50 meter pool, there will be some changes. Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. Bike – 2-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Remainder of total should be easy swimming during the warm up and cool down. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Training for an Ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 40 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. 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. Main set = 5×250’s at “perceived race pace” with 15 seconds of rest between. Yes, you CAN do a Half Ironman. Start at the low end of your Z1 heart rate zone, finish towards the top. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. Swim: 2000 yards total. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Bike: 60 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Bike: 90 minutes ZR/Z1 with 3×8 minutes @ BEST EFFORT with 3 minutes’ rest between. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Executing this plan for 16 weeks would give people with one 1/2 Ironman under their belts very good preparation for a 2nd and 3rd. Main set = 3×200’s at “perceived race pace” with 15-20 seconds of rest between. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Ironman 70.3 training plan for women. Bike: 70 minutes @ ZR/Z1 with 8:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Plan Name: Beginner 16 weeks Ironman 70.3 Triathlon Training Plan PDF_Off Monday / Bike Sunday; Distance: Ironman 70.3 triathlon (70.3 miles – also called a half-Ironman) Level: Beginner Complete the last 40 minutes of the ride in your Z2 heart rate zone. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. FIRST HALF-IM – FOLLOW OUR PERFECT PLANS Peak performance THREE MONTHS is long enough to pull off a PB at Ironman 70.3. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Remainder of total should be easy swimming during the warm up and cool down. Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Recovery is easy jogging for 1 minute. Recovery is the amount of time it takes to swap your gear. Remainder of total should be easy swimming during the warm up and cool down. If the swims take you much longer than the estimated duration prescribed, then shorten them to the prescribed duration. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim:2500 yards’ total. Swim: 3000 yards’ total. The plan prescribes Transition Run: 20 minutes (ZR/Z1 as you feel). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Transition Run: 30 minutes (ZR/Z1 as you feel). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Complete the last 55 minutes of the ride in your Z2 heart rate zone. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Include “efforts” in 2nd half of ride, as close to the end as possible. Remainder of total should be easy swimming during the warm up and cool down. More Gradual Buildup to Race Day. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). If you are swimming in a 25 meter pool, you can use the same workouts. Complete the last 50 minutes of the ride in your Z2 heart rate zone. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Bike – 4-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. Swim: 2000 yards’ total. Note: Bike and run workouts are mostly written in duration. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. �����S��z��S��4T�@�`8Ӥ���J�$I�qg)W9)�7���J�z��4�=����vש�\A�ׯ�``�d��_��2��0ph.���@�G�vTZ�Dڸ��}���Q�����p���K��GW1-�Z��Q��7�"Ks��f��\��aOE������O���u49A��SO�,��Y/����-�fs� ʅ�f��̶�63v�P��jԹ��0�I� �q��y��[= 1���o��g�mjA�� ��}�J껠� It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Recovery is easy jogging for 1 minute. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets key components of the athletes physiology and progresses up through race day. Half Ironman Training . Swim: 2300 yards total. Variety is overrated in triathlon training. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Swim: 1000 yards’ total. They designate Monday as a rest day; I have added strength training in this plan on Mondays. The plan is 20 weeks long. Title: Microsoft Word - Balance Half Ironman Training Program.doc Author: lutzr Created Date: 1/17/2012 9:36:04 AM Bike: 70 minutes Z1 progression ride. Bike: 65 minutes @ ZR/Z1 with 5:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Plan Overview The training plan progresses up to 13.5 hours (peak) of training per week prior to tapering and breaks down the 14-week training … Thursday: Bike 40 minutes moderate. Recovery is easy jogging for 1 minute. Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. Run: 1hr 10min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Run: 1hr, 20min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 1000 yards’ total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set = 4×250’s at “perceived race pace”  with 15 seconds of rest between. Variety is overrated in triathlon training. It is doubled to a 40-week training plan. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Aim to get to your race a couple of days before the event and spend time practising on the course. Sunday: Run 6 miles moderate. Bike: 20-30 minutes with 5:00 at Z2 wattage or HR. Variety is overrated in triathlon training. This training plan is a downloadable PDF and has been crafted by Ironman Certified Coach Steve Harper. Swim: 3000 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Swim: 3000 yards total. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Schedule The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training … Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Swim: 2000 total swim. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Transition Run: 25 minutes (ZR/Z1 as you feel). Run the 1st mile at Z2 TEMPO pace. Complete the last 50 minutes of the ride in your Z2 heart rate zone. You can also use this time to address any technical issues. Run: 70 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Run (can be a transition run): 10-15minutes as you feel. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. It is doubled to a 40-week training plan.They designate Monday as a rest day; I have added strength training in this plan on Mondays. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall. Main set = 10×100’s STRONG with 15 seconds of rest between. Run the 1st mile at Z2 TEMPO pace. Remainder of total should be easy swimming during the warm up and cool down. Main set = 10×50’s STRONG with 15 seconds of rest between. Start at the low end of your Z1 heart rate zone, and finish towards the top. Bike: 60 minutes Z1 progression ride. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. ⁣ ⁣ Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer. Bike – 60 minutes easy ZR/Z1 as you feel. Recovery is 5:00 @ ZR/Z1 as you feel. Main set = 5×200’s at “perceived race pace” with 15 seconds of rest between. Run: Running at least 3 hours per week comfortably and 65 minutes for a long run. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Main set = 16×100’s STRONG with 15 seconds of rest between. 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. Swim: 2000 yards’ total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 85 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes rest between. Include “efforts” in 2nd half of ride, as close to the end as possible. Bike: 65 minutes Z1 progression. Run: 2hr 05min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 60 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Recovery is easy jogging for 1 minute. Main set = 5×200’s at “perceived race pace” with 15-20 seconds of rest between. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Swim: 2400 yards’ total. Recovery is easy jogging for 1 minute. Run: 1hr, 30min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. ... A 14 week training plan for a triathlete looking to do their first or second 70.3. This training plan, put together by our coaching partners Running With Us, is designed to get you to the start line of the triathlon feeling prepared and confident that you can achieve your goal. Swim: 3000 yards’ total. Run: 1hr, 45min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Z1 progression run. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. �2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Remainder of total should be easy swimming during the warm up and cool down. It’s a relatively low-volume plan that is appropriate for less experienced and competitive athletes and for athletes of any level of experience and competitiveness who don’t have a lot of time to train. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 1hr 30min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Swim: 3000 yards’ total. View the Your Best Ever 70.3 plan. Remainder of total should be easy swimming during the warm up and cool down. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. | Run 4 miles moderate + 2 x 10-second hill sprints. Main set = 3×150’s at “perceived race pace” with 15 seconds of rest between. Related: 15 thoughts when completing an Ironman. These 12-week plans for a middle-distance race progress in both volume and intensity as race day gets closer, working in a ‘three-week build / one week easy’ format. Main set = 8×100’s STRONG with 15 seconds of rest between. Your abil… Recovery is 5:00 @ ZR/Z1 as you feel. Start at the low end of Z1, finish towards the top. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Swim: 3000 yards’ total. Try to finish faster than you started. Here’s what I’ve based this plan on: 1. Advanced Ironman 70.3 Triathlon Training Plan: 12 Weeks Join Ironman Certified Coach, 15x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 12 week multimedia training program. Z1 progression run. Run the 1st mile at Z2 TEMPO pace. Swim: 1200 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Swim: 1000 yards’ total. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Swim: 2500 yards’ total. ⁣ Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. Include “efforts” in 2nd half of ride, as close to the end as possible. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. It is written using Zones via heart rate based on percentage of your threshold heart rate. Download Ironman training plan weeks 5-8. Run: 1hr, 55min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 3×200’s at “perceived race pace” with 15 seconds of rest between. Swim: 1200 yards’ total. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 14×100’s STRONG with 15 seconds of rest between. Recovery is 5:00 @ ZR/Z1 as you feel. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Half-IRONMAN 70.3 (30 Week) Plan. Here’s a 20-week Ironman training plan based on the principle of simplicity. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 2000 yards total. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Remainder of total should be easy swimming during the warm up and cool down. 70.3 Mile Triathlon - 14 Weeks of Quality | Marek Skoczen A 14 week training plan using heart rate zones and maximizing the weekly calendar for training opportunity. There are even practice races programmed into the plan. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 3000 yards’ total. It is written using zones derived from heart rate based on percentage of your threshold heart rate. Bike – 3.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. Start at the low end of your Z1 heart rate zone, and finish towards the top. The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Recovery is 5:00 @ ZR/Z1 as you feel. 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