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. easy WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 The primary objectives are developing aerobic capacity, endurance, and injury-resistance. Read this article on the new Outside+ app available now on iOS devices for members! 15min. Run off the bike: 10min. MS: 3 x ( 15min. CD: 10 minutes @ moderate aerobic intensity, Sunday I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic WU: Run 10 minutes @ low aerobic intensity Fast-Track Triathlete includes Dixon's Thursday: Bike 40 minutes moderate. Foundation Bike: 1 hour WU: Run 10 minutes @ moderate aerobic intensity In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. Also, some of the swim workouts are specific to open water. Background requirements. 8 x 25 FAST 10 SR Friday: Swim 800 yards total. core strength, Bike: 60min, Strength The One Subscription to Fuel All Your Adventures. 600 as 50 build sight x 8 strokes/50 easy WU: 250 @ low aerobic intensity 200 easy) CD: 10 minutes @ moderate aerobic intensity, Friday 5 x 20sec. strides, easy walk between, Swim: 15min., On-course swim 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) MS: Run 35 minutes @ moderate aerobic intensity 4 x 75 @ VO2max intensity, RI=0:45 1. CD: 300 @ low aerobic intensity, Saturday Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Repeat 4 times through. I will email it to you as well. MS: Bike 45 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) MS: 300 Buoy only Try and do at least 4 efforts in the session. MS: Bike 56 miles race effort aero, 80-90 rpm, Run: 75min., Threshold Compare to week 5, Swim: 60min., Race specific total easy We suggest a few years of race experience and a solid aerobic base before executing this plan. 200 buoy Upload completed workouts from your favorite tracking app or device. MS 5 x (25 fast/50 easy 15 SR threshold/ 90sec. +++ MS: 60min, steady aero effort, Run: 50min., Threshold Half Ironman Run - 13.1 miles (21.1k) The Swim 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. MS: Bike 45 minutes @ moderate aerobic intensity 600 as pull neg. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! MS: Run 50 minutes @ moderate aerobic intensity In a second, youll see a breakdown of discipline specific workouts. Swim Base: 2100 Yards 2 x (15min. CD: Run 5 minutes @ moderate aerobic intensity, Friday 8 x 25 drills, RI=0:10 Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 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: 22 minutes @ threshold intensity 6 x 75 @ VO2max intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Jon Fearne https://www.e3coach.com/ 8 x 25 kick, RI=0:15 Sprint Triathlon! 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) Swim Threshold + Sprint: 2100 Yards Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? WU: Run 10 minutes @ moderate aerobic intensity MS: 6 x 100 as 8 x 25 drills, RI=0:10 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 75 fast 15 SR, 75 easy 15 SR MS: 3 x ( at 95 rpm CD: 300 @ low aerobic intensity, Sunday Bike Short Climbs: 1:05 Bike: 2:30 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. CD: Run 3 miles, Tuesday #2 & 5 50 easy/ 50 fast MS: 20min. 1min. at 90 rpm Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic MS: 3 x 200 @ threshold intensity, RI=0:45 MS: 2 x 400 @ threshold intensity, RI=1:00 Before starting the plan, you must be relatively fit, injury free and with no health concerns. tempo/ 2min. CD: 10 minutes @ low aerobic intensity, Thursday CD: 9 minutes @ low aerobic intensity, Thursday MS: 6 x (5min. WU: 19 minutes @ moderate aerobic intensity Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 6 x 100 @ VO2max intensity, RI=0:30 50 easy kick) Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. CD: 10 minutes @ moderate aerobic intensity, Wednesday Here are a few of the key factors in the swim workouts: Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. 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. CD: Run 10 minutes @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 13 minutes @ moderate aerobic intensity, Wednesday 400 pull This is your I need to miss a session session. MS: 1,000 @ maximum intensity 8min. Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? CD: Run 10 minutes @ moderate aerobic intensity, Saturday WU: 22 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Thursday core strength Foundation Run: 50 Minutes +++ drop another 5 sec. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Your pre-race taper begins on Thursday. easy Swim Base: 2100 Yards Bike: 60min., Low resistance 8 x 25 Variable paces w/ 10 SR Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). EZ running, Swim: 45min., Speed Variables MS: 10min. Run: 20min. To start this plan you should be able to: 2 x 100 mod hard, 5sec. WU: 300 @ low aerobic intensity Run: 30min. Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling 90sec. 8 x 25 kick, RI=0:15 Bike Lactate Intervals: 1:15 CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes Track your performance with robust data tracking and detailed graphs. +++ MS: 9 x 30 seconds with 2-minute active recoveries easy) Swim Base: 1600 Yards at 100 rpm CD: Run 5 minutes @ moderate aerobic intensity, Friday 8 x 25 kick, RI=0:15 For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). Foundation Bike: 1 Hour 4 x 25 build to fast @ :30 5 x 100 @ VO2max intensity, RI=1:00 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: 1,500 @ moderate aerobic intensity 100 easy Congrats on finishing your first 70.3! Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). 5 x 2min. MS: 16 x 25 sprint 20 SR CD: 300 @ low aerobic intensity, Saturday Completed workouts sync with popular apps like Garmin and Wahoo. This plan will allow you to start the race with confidence and finish the race strong. 4min. Foundation Bike: 30 Minutes Running is Heart Rate and Pace guided. Swim Threshold + Sprint: 2,100 Yards WU: Run 10 minutes @ moderate aerobic intensity WU: 200 @ low aerobic intensity When working in this zone you are able to hold a conversation. at 90 rpm, 4min. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes CD: 250 @ low aerobic intensity. WU: 300 @ low aerobic intensity That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. tempo/5min. The plan is 20 weeks long. WU: Run 10 minutes @ low aerobic intensity Swim Base: 1400 Yards 8 x 25 kick, RI=0:15 MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. I was able to cross the finish-line generally feeling good and without injury! MS: 7 x 90sec. +++ hard 85-95 rpms/4min. CD: Run 10 minutes @ moderate aerobic intensity Threshold MS: 1,000 @ moderate aerobic intensity Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific WU: 300 @ low aerobic intensity 5min. MS: 2,112 (1.2 miles) @ maximum intensity WU: 10 minutes @ moderate aerobic intensity MS: 6 x (4min. 70.3 Triathlon Training Plan: A Time-Efficient Program. easy Run: 20min easy, Brick: 1:45 total, Strength CD: 10 minutes @ moderate aerobic intensity, Friday Kick 300, 200, 100 I would really like to download a copy but seem unable to access the link are you please able to send a copy? MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery easy After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. Run: 50min. MS: 800 build by 200 It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. Im thrilled that you were able to finish successfully and without injury. easy) easy fast/1min. First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). core strength, Bike: 75min., Strength Does that make sense? easy), Swim: 45min., Aerobic Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. Endurance You are looking at between 5 and 6 days a week of training sessions. WU: 10 minutes @ recovery intensity MS: 10 x 50 descend 1-5, 6-10 10 SR CD: Run 10 minutes @ low aerobic intensity, Friday WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 Run: 30min., Fartlek +++ MS: Run 5 minutes @ moderate aerobic intensity 7 x 25 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Run off the bike: 20min. WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday Long Bike: 2:30 easy) +++ This is a swim time trial workout. Swim Base: 1700 Yards SE/2min. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) So glad you found it helpful Derek! 15min. hard 80-100 rpm/4min. Wednesday SE /2min. Swim Base: 2000 Yards 6min. Also: Walk around and make yourself familiar with it. The build phase of this 70.3 training plan begins this week. MS: 3 x 200 @ threshold intensity, RI=0:45 5 x 90sec. 10K pace/2min. build, Swim: 90min., Strength 8 x 25 kick, RI=0:15 Run 15 minutes @ moderate aerobic intensity, Sunday Foundation Run: 40 Minutes WU: 300 @ low aerobic intensity 15min. Run off the bike: 20min. fast/30sec. 90+ rpm) 4 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. 6min. 5 x 75 @ VO2max intensity, RI=0:45 fast and easy to 90sec. Run 15 minutes @ moderate aerobic intensity. 8 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 best effort build, Run: 90min., Race specific Swim Base:1900 Yards Swim Base: 1000 Yards MS: 60min. +++ MS: 12min. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 4 x 50 @ speed intensity, RI=0:20 The first 8 weeks of this 70.3 training plan are the base phase. core strength, Swim: 60min., Threshold MS: Run 25 minutes @ moderate aerobic intensity 6 x 50 MAX effort SPRINT 30 SR repeat back down to 25s Or does it mean to do 2400 m of drills. MS: Run 15 minutes @ moderate aerobic intensity 15min. Track your performance with robust data tracking and detailed graphs. at 110 rpm), Run: 50min., Strength WU: Run 10 minutes @ moderate aerobic intensity 1min easy) WU: Run 10 minutes @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity MS: 3x 800 Pull 30 SR It is doubled to a 40-week training plan. Swim Base: 1750 Yards WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 1800 Yards above race/3min. The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. 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. 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. Bike Power Intervals: 45 Minutes MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 faster than previous 100s should be race pace You can gauge measurements off of power/ feel / or heart rate. Repeat 2 times through. MS: Run 30 minutes @ moderate aerobic intensity. March 5, 2020 Marilyn Chychota Heading out the door? MS: Run 14 minutes @ threshold intensity If too difficult, you can switch to a zone 2 ride for the entire duration. Foundation Run: 55 Minutes Do you have any tips on simulating hilly terrain? MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 easy), Swim: 60min. 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) WU: 300 @ low aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity tempo effort aero 80-90rpm, Run: 80min., Tempo Heres a few coach recs where they can help work your strong cycling background into a plan: MS: 1,800 @ moderate aerobic intensity warm-up A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. 15min. Hi Eric! CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes WU: 300 @ low aerobic intensity What Is a Half Ironman Triathlon? Over geared ride On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. MS: 20 x 50 at Target race effort on 5 SR 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) The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run.
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