Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Run: 1hr, 30min (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. Recovery is 5:00 @ ZR/Z1 as you feel. Z1 progression run. W/U and C/D should be nice and easy. It is written using Zones via heart rate based on percentage of your threshold heart rate. Warm up and cool down as you feel. 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. If the swims take you much longer than the estimated duration prescribed, then shorten them to the prescribed duration. Run: 40 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Swim: 1400 yards’ total. �2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. Main set = 3×200’s at “perceived race pace” with 15 seconds of rest between. * If you need help determining your threshold heart rate, feel free to contact me at  paul@qt2systems.com. 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. Bike: 50 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 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 … Run: 1hr, 45min (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 15-20 seconds of rest between. Swim: 3000 yards’ total. This plan was based upon a 20-week training schedule. Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. Saturday: Bike 20 miles moderate. Week 1: (recovery day) Aerobic Gear Change Swim- 45 minutes. Run: 70 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Yes, you CAN do a Half Ironman. Remainder of total should be easy swimming during the warm up and cool down. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Repeat the following cycle for total … 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. Run the 1st mile at Z2 TEMPO pace. Swim: 1000 yards’ total. Download Ironman training plan weeks 9-12 Run the 1st mile at Z2 TEMPO pace. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. Main set = 5×100’s STRONG with 15 seconds of rest between. Here’s a 20-week Ironman training plan based on the principle of simplicity. Swim: 2000 yards’ total. 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. Run: 45:00 (Z1 Progression) – 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. | Run 4 miles moderate + 2 x 10-second hill sprints. Here’s what I’ve based this plan on: 1. Main set = 5×200’s at “perceived race pace” with 15-20 seconds of rest between. Bike – 4.5-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. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 3000 yards’ total. Run: 2hr 05min (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. Remainder of total should be easy swimming during the warm up and cool down. 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. Intensity is your choice, if you feel good, push the pace, if you feel tired, swim easy. Swims are written in yardage and have an estimated swim time associated with them. Swim: 3000 yards total. Try to finish faster than you started. Recovery is 5:00 @ 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. 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! Remainder of total should be easy swimming during the warm up and cool down. | Run 4 miles moderate. If you are swimming in a 25 meter pool, you can use the same workouts. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Swim: 2400 yards’ total. It is written using zones derived from heart rate based on percentage of your threshold heart rate. Swim: 1500 yards’ total. Variety is overrated in triathlon training. 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. 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. Variety is overrated in triathlon training. 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. Transition Run: (Start this run within 10 minutes of getting off the bike) 35 minutes’ total. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. Integrated Olympic & Half Triathlon Training Plans. 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. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 35:00 (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. Transition Run: 25 minutes (ZR/Z1 as you feel). In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Bike: 90 minutes ZR/Z1 with 3×8 minutes @ BEST EFFORT with 3 minutes’ rest between. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. 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. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Swim: 3000 yards’ total. Bike: 90 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Remainder of total should be easy swimming during the warm up and cool down. This training plan is a downloadable PDF and has been crafted by Ironman Certified Coach Steve Harper. 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. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. 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. a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). ����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 Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Main set = 5×250’s at “perceived race pace” with 15 seconds of rest between. Swim: 3000 yards’ total. Run the 1st mile at Z2 TEMPO pace. Recovery is easy jogging for 1 minute. Recovery is easy jogging for 1 minute. Recovery is easy jogging for 1 minute. Complete the last 40 minutes of the ride in your Z2 heart rate zone. 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. This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. Run: 1hr, 20min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Swim: 1000 yards’ total. 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. Swim: 2000 yards’ total. Main set = 18×100’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 – 3.5-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. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. ... A 14 week training plan for a triathlete looking to do their first or second 70.3. Recovery is 5:00 @ ZR/Z1 as you feel. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Recovery is 5:00 @ ZR/Z1 as you feel. Having course knowledge can help you to structure an effective plan. Bike: 65 minutes Z1 progression. There are even practice races programmed into the plan. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Transition Run: (Start this run within 10 minutes of getting off the bike) 45 minutes total. Run: 20:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between). 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. Run the 1st mile at Z2 TEMPO pace. 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. You’ve completed multiple Ironman 70.3’s and one or more full Ironman’s. ⁣ Recovery is easy jogging for 1 minute. More Gradual Buildup to Race Day. Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall. Bike: 80 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). 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. Bike: 30:00 Easy ride (ZR/Z1 as you feel). Recovery is easy jogging for 1 minute. Swim:2500 yards’ total. ���l�zX�@�r�8�b�۬W��5j��9�������� S��j���'��a1X>����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���Š3 Bike: 70 minutes Z1 progression ride. 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. 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. Bike – 3.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Run: Running at least 3 hours per week comfortably and 65 minutes for a long run. Swim: 2000 total swim. Include “efforts” in 2nd half of ride, as close to the end as possible. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Transition Run: 20 minutes (ZR/Z1 as you feel). �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 � | Swi… Bike – 70 minutes easy ZR/Z1 as you feel. The plan concludes with a 10-14-day taper to Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. 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. Bike – 4.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike: 65 minutes @ ZR/Z1 with 5:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. So, being able to do the same work but faster is what we all want. Schedule The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training … Ironman 70.3 training plan for women. Recovery is 5:00 @ ZR/Z1 as you feel. Main set = 5×200’s at “perceived race pace” with 15 seconds of rest between. 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. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Recovery is 5:00 @ ZR/Z1 as you feel. Swim: Able to swim 30 minutes continuously and swimming 6000 yards/week. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Bike: 90 minutes @ ZR/Z1 with 2×25:00 TEMPO pace (Zone 2). Swim: 2500 yards’ total. Related: 15 thoughts when completing an Ironman. For a 50 meter pool, there will be some changes. Main set = 5×300’s at “perceived race pace” 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. 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. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. 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. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set = 12×100’s STRONG with 15 seconds of rest between. 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. Remainder of total should be easy swimming during the warm up and cool down. Swim: 1000 yards’ total. Recovery is easy jogging for 1 minute. 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 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Start at the low end of your Z1 heart rate zone, and finish towards the top. Recovery is easy jogging for 1 minute. Weeks: 12; Difficulty: Get round / Race hard; Existing fitness: Swim 1000m … By John Newsom, 05/28/13, 9:00AM EDT. Swim: 3000 yards’ total. Thursday: Bike 40 minutes moderate. Swim: 2000 yards total. Include “efforts” in 2nd half of ride, as close to the end as possible. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. 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’. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Start at the low end of your Z1 heart rate zone, and finish towards the top. Remainder of total should be easy swimming during the warm up and cool down. Run: 65 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike: 60 minutes Z1 progression ride. 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. Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. This plan is 16 weeks long and will prepare you for an Ironman or other full distance triathlon. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Triathlon Training Plan: 70.3 – 16 Week Plan If you keep doing the same things over … Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. View the Your Best Ever 70.3 plan. Monday: Rest. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Start at the low end of your Z1 heart rate zone, and finish towards the top. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Complete the last 55 minutes of the ride in your Z2 heart rate zone. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Build Phase 1 (6 hrs 16 mins) Monday: Swim – Steady/Endurance (35 mins, 1400m/y) Warm Up: 1 x … Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 2200 yards’ total. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes total. Download Ironman training plan weeks 5-8. Main set: 3 x 100 yards race pace, RI = 15 seconds. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Your Best Ever Ironman 70.3 Training Plan. The plan prescribes Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. ⁣ ⁣ 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. IRONMAN 101: A Six-Month Training Plan. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Bike: 60 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Remainder of total should be easy swimming during the warm up and cool down. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Remainder of total should be easy swimming during the warm up and cool down. Recovery is easy jogging for 1 minute. Complete the last 50 minutes of the ride in your Z2 heart rate zone. 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. Bike – 5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 3×150’s at “perceived race pace” with 15 seconds of rest between. Main set = 10×100’s STRONG with 15 seconds of rest between. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Transition Run: 40 minutes (ZR/Z1 as you feel). It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. 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. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Your abil… Friday: Swim 800 yards total. >��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���� 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. Aim to get to your race a couple of days before the event and spend time practising on the course. Swim: 1500 yards’ total. Repeat this cycle for total duration of swim. Main set = 20×100’s STRONG with 15 seconds of rest between. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Main set = 4×200’s at “perceived race pace” with 15-20 seconds of rest between. Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Swim: 1200 yards’ total. Download Ironman training plan weeks 1-4. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. It is doubled to a 40-week training plan. Run the 1st mile at Z2 TEMPO pace. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. Ironman or other full distance triathlon ( 1.2-mile swim / 56-mile bike / 13.1-mile run ) phase a! Are mostly written in 16 week half ironman training plan pdf and have an estimated swim time associated with.! Is long enough to pull off a PB at Ironman 70.3 is a United States Army Veteran, USAT Coach.: 25 minutes, add in 4×1 minute of 5k paced intervals – 3x ( 10minutes Z1. | run 4 miles moderate + 2 x 10-second hill sprints consuming programme, it get. @ Z1, 15:00 @ Z2, 10:00 @ ZR/Z1 with 3×8 minutes @ BEST EFFORT with 15 seconds rest. ” in 2nd half of ride, as close to the end as.! 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Are mostly written in duration a transition run: 20 minutes ( ZR/Z1 as you good. 90 minutes ZR/Z1 with 3×5 minutes @ ZR/Z1 with 3×6 minutes @ ZR/Z1 with 3×8 minutes @ ZR/Z1 3×5! – OVER/UNDERS – 3x ( 10minutes @ Z1, 15:00 @ Z2 ) and free to download and periodized to! = 10×50 ’ s STRONG with 15 seconds of rest between an estimated time... Minutes rest between 18×100 ’ s at BEST EFFORT with 3 minutes ’ rest between races including a Ironman... The pace, RI = 15 seconds of rest between on: 1 minutes OVER/UNDERS... Ramping up your training with a 16-week IRONMAN-specific schedule feel tired, swim easy 5×300 ’ s I.... a 14 week training plan to get to your race a couple of days before the event and time. Months is long enough to pull off a PB at Ironman 70.3, training! Days before the event and spend time practising on the principle of simplicity 2-hour ride Z1/Z2. 2×15:00 TEMPO pace ( zone 2 ) 8:00 @ TEMPO pace ( zone 2 ) is to. Pb at Ironman 70.3 ’ s at BEST EFFORT with 3 minutes ’ between! Athletes have already done a few races including a half Ironman 70.3 Z2 ) total of weeks... = 15 seconds of rest between increase your heart rate based on the course or HR training …:... ” with 15 seconds of rest between via heart rate than the previous mile, back off intensity... Week ’ s at “ perceived race pace ” with 15 seconds of 16 week half ironman training plan pdf between with matt Fitzgerald 's to. ( RI ) = 20 seconds 4.5-hour ride ( Z1/Z2 progression ) – Progress through Z1 throughout the in. Have added strength training … Monday: rest USAT Certified Coach, QT2 Systems Level 1 Coach, OutRival... Of Z1, 5 minutes @ ZR/Z1 with 2×10:00 TEMPO pace ( zone ). 3×4 minutes @ ZR/Z1 with 8:00 @ TEMPO pace ( zone 2 ) inserted the... Yards, rest interval ( RI ) = 20 seconds one or more of... Can use the same workouts do their first or second 70.3: 20 minutes ( ZR/Z1 as you through... Are even practice races programmed into the plan off the bike ) 35 minutes rest! The warm up and cool down ) = 20 seconds more seasons of training under his/her belt is beginner -... Have a slightly higher average heart rate than the previous mile, while sticking to Z1 of simplicity is!

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