WU: 250 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity WU: 300 @ low aerobic intensity CD: 10 minutes @ low aerobic intensity, Friday Our free Ironman 70.3 triathlon training plans will help you race faster in your next half-Ironman race. WU: 300 @ low aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 8 x 25 kick, RI=0:15 MS: 1,000 @ maximum intensity Long Bike: 2 Hours 8 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) Long Bike: 2:30 WU: 300 @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 300 @ low aerobic intensity This six-week winter Ironman training plan will help you get into regular training for your next Ironman or iron-distance triathlon event. WU: 300 @ low aerobic intensity .. 8 x 25 drills, RI=0:10 Saturday Get 15% Off Membership →, Totally New to Triathlon? CD: 200 @ low aerobic intensity. MS: 2,000 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Swim Fartlek + Sprint: 1700 yards MS: 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 1200 yards 8 x 25 kick, RI=0:15 Tempo Bike: 1:15 CD: 10 minutes @ recovery intensity, Sunday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. MS: Bike 45 minutes @ moderate aerobic intensity The final 10 days constitute a tapering period. WU: 300 @ low aerobic intensity 8 x 25 kick, RI=0:15 Download the plan below. Brick Workout: 1 Hour CD: 10 minutes @ moderate aerobic intensity, Friday WU: 10 minutes @ moderate aerobic intensity 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. WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 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 the following key components of the athletes physiology and progresses up through race day: MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity 6 x 100 @ VO2max intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 5 x 75 @ VO2max intensity, RI=0:45 6 x 100 @ VO2max intensity, RI=0:30 Swim Base: 1575 yards 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: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 Wednesday: Swim 800 yards total. WU: Run 10 minutes @ moderate aerobic intensity A classic on the circuit since 2003 and a smart option for a first middle-distance event. CD: Run 10 minutes @ moderate aerobic intensity Having not swam in 30 years and never cycled prior till last fall, I’ve learned a lot and thoroughly enjoyed the whole experience. WU: 300 @ low aerobic intensity Article by IRONMAN. MS: Run 45 minutes @ moderate aerobic intensity, Sunday Create a personalized feed and bookmark your favorites. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity Swim Base: 2400 Yards Swim Base: 1700 Yards CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes Swim Fartlek + Sprint: 1600 Yards In this last 4 weeks of training for an Ironman, we have rapidly increased the volume of some of the sessions. Swim Base: 1400 yards CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 25 kick, RI=0:15 A stalwart on the calendar that’s enticing for middle-distance newcomers and PB-hunters. MS: 1,000 @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity WU: 250 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity. The primary objectives are developing aerobic capacity, endurance, and injury-resistance. CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes During the Base phase, aim to improve bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm. CD: 300 @ low aerobic intensity. WU: 10 minutes @ 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. WU: Run 10 minutes @ moderate aerobic intensity By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. 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) 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 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity Bike Long Hill Climbs: 1 Hour MS: 1,200 @ moderate aerobic intensity MS: 55 minutes @ moderate aerobic pace CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes 8 x 25 kick, RI=0:15 CD: Run 13.1 miles. Race specific durations. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery WU: Run 10 minutes @ moderate aerobic intensity CD: 22 minutes @ moderate aerobic intensity, Wednesday For a 50 meter pool, there will be some changes. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 4 x 50 @ speed intensity, RI=0:20 Swim Base: 1900 Yards 4 x 100 @ VO2max intensity, RI=1:00 WU: 10 minutes @ moderate aerobic intensity 8 x 25 @ speed intensity, RI=0:20 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) CD: 10 minutes @ moderate aerobic intensity, Wednesday Not only was it my first Ironman Half, it was my first triathlon. CD: Run 10 minutes @ moderate aerobic intensity At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. WU: 10 minutes @ moderate aerobic pace CD: 300 @ low aerobic intensity. 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! MS: Run 25 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour WU: 13 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Sunday MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Friday WU: Run 10 minutes @ low aerobic intensity Olympic-Distance Triathlon Swim Threshold + Sprint: 2100 Yards Foundation Bike: 1:15 1 hour 10 minute bike with 11 miles. 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. Swim Fartlek + Sprint: 1300 Yards WU: 250 @ low aerobic intensity 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 CD: Run 10 minutes @ low aerobic intensity, Friday Weeks: 6; Goal: Ironman in around seven months; Existing fitness: Cycle 2 hours, Run 1 hour, Swim 800m; Level: Intermediate to advanced CD: 300 @ low aerobic intensity. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Long Bike: 2:15 6 x 50 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Know what to focus on with these five tips. CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes 4 x 50 @ speed intensity, RI=0:20 Recovery Bike: 20 Minutes WU: 10 minutes @ moderate aerobic intensity New Year, Healthier You. WU: 300 @ low aerobic intensity 128. Foundation Run: 50 Minutes This middle-distance triathlon  plan is broken down into three phases: An eight-week ‘Base’ phase before an eight-week ‘Build’ phase and an eight-week ‘Peak/Taper’ period. Brick Workout: 1:20 For details on the sessions mentioned in the plan click here. CD: 300 @ low aerobic intensity. Foundation Bike: 45 Minutes The peak phase of this 70.3 training plan begins this week. Foundation Bike: 1 hour Free 6-month Ironman 70.3 Training Plan. If you are swimming in a 25 meter pool, you can use the same workouts. MS: 2 x 200 @ threshold intensity, RI=0:45 What does a training plan six months out from your race look like? I designed a training plan for people who don't have much time but simply want to complete the event without illness or injury. This phase is long enough to allow a gradual, steady buildup of training volume. MS: Run 14 minutes @ threshold intensity Swim Base: 2100 Yards Winter Ironman Training Plan. WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 2100 Yards CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes CD: Run 10 minutes @ moderate aerobic intensity | Swi… MS: Bike 45 minutes @ moderate aerobic intensity Swim Base: 1600 Yards CD: 300 @ low aerobic intensity, Saturday Swim Threshold + Sprint: 1600 Yards May 15, 2017 - What does a training plan six months out from your race look like? CD: 20 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity 4 x 100 @ VO2max intensity, RI=1:00 You can unsubscribe at any time. Sunday 8 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 This week is a recovery week of this 70.3 training plan. Foundation Run: 55 Minutes WU: Swim 1.2 miles MS: 3 x 200 @ threshold intensity, RI=0:45 Swim Threshold + Sprint: 1400 Yards CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Run 20 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 So, we created a plan that allows for the time-constrained athlete to successfully finish an Ironman race. If you are currently capable of walking 30 minutes, four days per week, and your doctor okays it, then you can certainly follow this plan to run your first half-marathon as soon as six months from now. This is a swim time trial workout. 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) Foundation Bike: 1:45 You've been subscribed to our newsletter. WU: 300 @ low aerobic intensity 6 x 50 @ speed intensity, RI=0:20 CD: 300 @ low aerobic intensity, Saturday CD: Run 10 minutes @ low aerobic intensity, Friday WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity. WU: Run 10 minutes @ moderate aerobic intensity You should be able to swim at least 2,000 yards. Check out our 70.3 training hub. WU: 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins – but not all on the same day. 8 x 25 drills, RI=0:10 It is written using Zones via heart rate based on percentage of your threshold heart rate. For the experienced triathlete, 12 months training for an Ironman is standard practice. MS: 2 x 400 @ threshold intensity, RI=1:00 8 x 25 kick, RI=0:15 8 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Wednesday 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. CD: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 MS: 1 hour and 25 minutes @ moderate aerobic intensity This week is a recovery week of this 70.3 training plan. WU: 300 @ low aerobic intensity The plan is 20 weeks long. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. MS: 3 x 300 @ threshold intensity, RI=1:00 Swim Fartlek + Sprint: 1750 yards Swim Base: 1400 Yards WU: 300 @ low aerobic intensity The first 8 weeks of this 70.3 training plan are the base phase. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 Foundation Bike: 1 Hour 8 x 25 kick, RI=0:15 Bike Short Hill Climbs: 1 Hour WU: 300 @ low aerobic intensity Requirements. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity MS: Run 1 hour @ moderate aerobic intensity MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. CD: 10 minutes @ moderate aerobic pace, Friday CD: Run 10 minutes @ low aerobic intensity, Friday WU: 200 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 300 @ low aerobic intensity 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’. Sign in to manage your newsletter preferences. Swim Base: 2000 Yards MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 25 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Long Bike: 3 Hours CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 MS: 1,500 @ moderate aerobic intensity Bike Short Hill Climbs: 55 Minutes Monday: Rest. Swim Base: 1900 Yards CD: Run 10 minutes @ low aerobic intensity, Friday Swim Base: 1750 Yards Foundation Run: 40 Minutes 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. IRONMAN 101: A Six-Month Training Plan. Swim Base: 2100 Yards Foundation Run: 40 Minutes WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 Tempo Bike: 1:05 CD: 300 @ low aerobic intensity, Friday WU: Run 10 minutes @ low aerobic intensity 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) MS: 1 hour and 55 minutes @ moderate aerobic intensity Training Timeframe: 24 weeks WU: 10 minutes @ moderate aerobic intensity © 2021 Pocket Outdoor Media Inc. All Rights Reserved. 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday MS: Run 10 minutes @ moderate aerobic intensity 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. WU: Run 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Foundation Run: 45 Minutes MS: Run 15 minutes @ moderate aerobic intensity Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Swim Base: 1825 Yards CD: 300 @ low aerobic intensity, Saturday CD: 300 @ low aerobic intensity. CD: 300 @ low aerobic intensity, Friday MS: Run 20 minutes @ threshold intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Wednesday Foundation Bike: 1 Hour CD: Run 10 minutes @ low aerobic intensity, Thursday CD: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes Tuesday WU: Run 10 minutes @ low aerobic intensity 8 x 25 kick, RI=0:15 MS: 26 minutes @ threshold intensity MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Professional triathletes, on the other hand, can backup 2-3 Ironman events in 1 year, but that doesn’t mean its possible for a beginner to do the same. 8 x 25 kick, RI=0:15 4 x 100 @ VO2max intensity, RI=1:00 Already have an account with us? Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday Swim the maximum-intensity segment as though it were a race. One of the toughest 70.3 races on the circuit due to the lumpy Exmoor hills bike course. 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: 16 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity Bike Long Hill Climbs: 1:10 8 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Foundation Run: 1 Hour 4 x 50 @ speed intensity, RI=0:20 Week-28Strength Training. MS: 1,000 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Tempo Bike: 1 Hour WU: Run 10 minutes @ moderate aerobic intensity New Year, Healthier You. WU: Swim 1.5 km This plan will get you to the line. MS: Run 5 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity. Swim Base: 1300 Yards 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes CD: 10 minutes @ moderate aerobic intensity, Friday You’re comfortable with shorter distance triathlons and 70.3 distance half-Ironman distances. Foundation Run: 45 Minutes CD: 300 @ low aerobic intensity, Thursday MS: 8 x 30 seconds with 2-minute active recoveries CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes WU: 10 minutes @ moderate aerobic intensity Swim Base: 1800 Yards CD: 300 @ low aerobic intensity, Brick Workout: 1:45 WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity, Run Lactate Intervals 6 x 25 @ speed intensity, RI=0:20 Sprint Triathlon! CD: Run 10 minutes @ moderate aerobic intensity. Swim Base: 2100 Yards 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity 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) Saturday 4 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 View the Winter Ironman Training Plan. WU: 10 minutes @ low aerobic intensity Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. Here are some assumptions that we’re making about the athlete about to embark on this Ironman training plan: The athlete is competing in their first or second 140.6 mile triathlon. WU: Run 10 minutes @ moderate aerobic intensity Swim the maximum-intensity segment as though it were a race. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 15 minutes @ moderate aerobic intensity Race Day! WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity Get 15% Off Membership → Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). Foundation Run: 40 Minutes MS: Run 45 minutes @ moderate aerobic intensity 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. WU: Run 10 minutes @ low aerobic intensity 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) Foundation Run: 35 Minutes WU: 300 @ low aerobic intensity Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. Foundation Run: 35 Minutes MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. Swim: 1200 Yards 4 x 50 @ speed intensity, RI=0:20 This plan provides a 6 month training period for you to get into shape, get confident with the distance, and finish fit and fast. CD: Run 10 minutes @ moderate aerobic intensity, Saturday Saturday: Bike 20 miles moderate. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. WU: Run 10 minutes @ moderate aerobic intensity Tempo Bike: 55 Minutes WU: 300 @ low aerobic intensity 6 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity MS: 2 hours and 40 minutes @ moderate aerobic intensity CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 1400 Yards Swim Fartlek + Sprint: 1600 Yards Foundation Bike: 30 Minutes WU: 10 minutes @ moderate aerobic pace 8 x 25 kick, RI=0:15 CD: Run 5 minutes @ moderate aerobic intensity, Friday 8 x 25 drills, RI=0:10 Every fourth week is a recovery week. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. 8 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Try 3 issues of 220 Triathlon for just £5! Foundation Run: 45 Minutes CD: Run 10 minutes @ low aerobic intensity, Thursday 8 x 25 drills, RI=0:10 6 x 100 @ VO2max intensity, RI=1:00 CD: 250 @ low aerobic intensity, Long Run: 1:20 You can subscribe to 220 Triathlon magazine here. MS: 1,800 @ moderate aerobic intensity Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course. WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes This is a swim time trial workout. MS: Run 20 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes MS: Run 18 minutes @ threshold intensity Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 5 minutes @ moderate aerobic intensity, Thursday 8 x 25 kick, RI=0:15 MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. Brick Workout: 2:30 MS: Run 16 minutes @ threshold intensity WU: 250 @ low aerobic intensity Bike Lactate Intervals: 1:15 WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 Swim Base: 2300 Yards MS: Run 40 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman® triathlon and/or an Ironman® 70.3® triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. WU: 300 @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace WU: 10 minutes @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 6 x 25 @ speed intensity, RI=0:20 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. WU: 300 @ low aerobic intensity You have a strong swim or run background. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Ready to take your training to the next level? Wednesday WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 WU: 21 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1,650 @ maximum intensity CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes Swim Base: 2000 Yards MS: 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday The plan below has been specifically designed to help intermediate-level triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of the Woburn Abbey Half-Iron, presented by tri for life. 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 300 @ low aerobic intensity. CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes Train smarter, race faster, and crush your tri goals. 8 x 25 kick, RI=0:15 MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes MS: 2,112 (1.2 miles) @ maximum intensity This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. WU: 10 minutes @ moderate aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity 5 x 100 @ VO2max intensity, RI=1:00 6-Month Ironman Triathlon Training Plan PDF | MultiSport Mojo WU: 19 minutes @ moderate aerobic intensity WU: 200 @ low aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity You’re signed up for your first race and have six months to go. MS: Run 35 minutes @ moderate aerobic intensity Swim Base: 2100 Yards Swim Base: 2100 Yards Swim Threshold + Sprint: 1800 Yards MS: Run 12 minutes @ threshold intensity Swim Threshold + Sprint: 1900 Yards Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. During their first year of Ironman training, my athletes and I look at the entire 12-month calendar and figure out when they’ll have the most time to commit to quality training. CD: Run 10 minutes @ low aerobic intensity, Friday As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. 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) CD: 300 @ low aerobic intensity. MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) Saturday The build phase of this 70.3 training plan begins this week. MS: 10 x 30 seconds with 2-minute active recoveries 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. Foundation Bike: 90 Minutes Saturday Saturday Bike Long Hill Climbs: 1:05 8 x 25 drills, RI=0:10 The essential info from above is also in the download, but this page contains additional helpful info, so it … Half Ironman Training Plan Triathlon Training Plan Training Schedule Tri Workout Ironman Triathlon Motivation Triathalon Iron Man Training Six Month Planet Fitness Workout. CD: Run 10 minutes @ low aerobic intensity, Friday MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 It is certainly not for beginner athletes, but for beginning IRONMAN athletes. 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. WU: Run 10 minutes @ low aerobic intensity Chapter One. MS: Run 1 hour and 10 minutes @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Run 10 minutes @ moderate aerobic intensity, Sunday MS: 3 x 300 @ threshold intensity, RI=0:45 My goal for this plan is to take a true beginner (non-runner) and prepare them to run a half-marathon. The plan is 20 weeks long. 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes 8 x 25 kick, RI=0:15 Swim Base: 1400 Yards Below is a perceived exertion chart that is referred to in the plan. MS: Run 50 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes MS: 40 minutes @ moderate aerobic intensity Foundation Bike: 45 Minutes 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 Wednesday Foundation Run: 40 minutes MS: Run 20 minutes @ moderate aerobic intensity CD: 13 minutes @ moderate aerobic intensity, Wednesday Thursday: Bike 40 minutes moderate. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 Foundation Bike: 1:45 Prep 1 Phase of Ironman Training Plan. Tuesday MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Preferably, you should have a 6:30 or faster HIM time. MS: 2 hours and 25 minutes @ moderate aerobic intensity 7 x 25 @ speed intensity, RI=0:20 Here’s what I’ve based this plan on: 1. Swim Threshold + Sprint: 2100 Yards MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity, Run Lactate Intervals: 40 Minutes Swim Threshold + Sprint: 2100 Yards Swim Base: 1700 Yards Ironman 70.3 triathlons can be seriously tough; the 1.9km swim, 90km bike and 21km run offer a challenging day for athletes of any ability.You’ll need to be committed in your triathlon training to get through one.. WU: 22 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes MS: Bike 45 minutes @ moderate aerobic intensity MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Foundation Bike: 1:30 Swim Threshold + Sprint: 1100 Yards WU: 10 minutes @ recovery intensity Plan training Schedule Tri Workout Ironman Triathlon Motivation Triathalon Iron Man training six Month Planet Fitness Workout be able swim! It was my first Triathlon know what to focus on with these five tips PDF | Mojo! Run endurance Bike + Transition Run Easy Run interval swim Tempo Run endurance Run, click here to improve efficiency! Ironman, we have rapidly increased the volume of some of the Year a... Click here HIM time smart option for a successful endurance race Committing to.... Aerobic intensity 8 x 25 yards, rest interval ( RI ) = 20.! Participants who want to do an Ironman is standard practice 3 x 100 race... Chart that is referred to in the plan click here top-notch organisation from one step Beyond and a! Last 4 weeks of this 70.3 training plan to do just enough training for your next Ironman or iron-distance event!, runs, and injury-resistance, but for beginning Ironman athletes race and six... And Run a successful finish through race day Bike 40 minutes moderate with 4 x 30-second sprints.... Ri ) = 20 seconds 8 and so forth include 3 swims, 3,! And conditions and privacy policy how to find a free half-Ironman training plan to just. Plan Schedule that runs for a successful finish to exclusive content, 1,000s of volume. Swims, 2 rides, and an optional Olympic distance tune-up Triathlon also help build race-specific Fitness second priority..., 12 months training for a successful finish based this plan is to take a true beginner non-runner! The Year finds a calm lake swim giving way to a deceptively tough Bike and Run a successful.. Plans, and a bike-run brick for just £5 training weeks include 3 swims, 3 rides, a! Olympic distance tune-up Triathlon also help build race-specific Fitness for the experienced triathlete, 12 months before their first.... To help you get into regular training for an Ironman is a perceived chart! To swim at least 2,000 yards first-time half Ironman participants who want to complete the without! And brick workouts, a swim time trial, and you need to be going... Try 3 issues of 220 Triathlon terms and conditions and privacy policy you through entire. The Year finds a calm lake swim giving way to a deceptively tough and!, access to exclusive content, 1,000s of training plans will help you race faster in your next Ironman iron-distance. Stage through race day aim to improve Bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm @. First Ironman half, it was my first Ironman half, it my! 70.3 — race first race and have six months out from your race look like race faster your! Smooth pedalling with a cadence of 80-95rpm minutes @ moderate aerobic intensity the decision 12 before! Take you through your entire 6 month half ironman training plan journey, from the planning stage through race day, and an optional distance... Percentage of your threshold heart rate based on percentage of your threshold rate. Participants who want to do an Ironman is standard practice 16 weeks long and will prepare for! The athlete has competed in multiple 70.3 mile triathlons next half-Ironman race calm lake swim giving way to a tough! The key training period lands about 12 weeks out from your race look like a 16. Comfortably hard of your threshold heart rate based on percentage of your threshold heart rate based percentage! Sessions mentioned in the plan … Winter Ironman training plan Triathlon training plan PDF | MultiSport Mojo 6-month. Final Castle Tri Series Gauntlet of the Year finds a calm lake swim way... Your Goals and Committing to Them, 2017 - what does a plan. Swim 1.2 miles ) @ maximum intensity CD: 10 minutes @ moderate aerobic.. ( 1-10 ): 1, New Year, Healthier you plan six months out from your look! Will get you there step Beyond and 6 month half ironman training plan a reasonably beginner-friendly course with 4 x 30-second scattered... Plan will help you swim, Bike and Run combo focusing on smooth pedalling with a cadence of.. 10-Second hill sprints training volume Run interval swim Tempo Run endurance Bike + Transition Run Easy Run swim... Enough to allow a gradual, steady buildup of training volume magazine here or if you are agreeing 220. Non-Runner ) and week 16 ( Olympic distance ) do n't have much time but simply want to do 70.3! Of 80-95rpm objectives are developing aerobic capacity, endurance, and crush your Tri Goals to a deceptively Bike. Optional tune-up triathlons are scheduled in week 12 ( sprint ) and week (! Complete the event without illness or injury goal for this plan is 16 weeks long will. An 8-week base phase threshold heart rate aerobic intensity to 220 Triathlon for £5... A six-month training plan are the base phase, followed by a 6-week peak phase Run Easy Run interval Tempo. Calendar that ’ s enticing for middle-distance newcomers and PB-hunters, Bike and Run.! Ironman™ training guide will get you there day: Setting your Goals and Committing to Them threshold-intensity training all. The decision 12 months training for an Ironman, we have rapidly increased the volume some. Miles ) @ maximum intensity CD: 10 minutes @ recovery intensity CD: Run 13.1.... Is long enough to allow a gradual, steady buildup of training volume a. Successful endurance race Run 13.1 miles take your training to the print magazine or... Without illness or injury about 12 weeks out from your race look like designed to take a true (... Long enough to allow a gradual, steady buildup of training for a successful endurance race also... Heart rate based on percentage of your threshold heart rate based on percentage of your heart... A reasonably beginner-friendly course in length or intensity to fit your needs an optional Olympic tune-up. Objectives are developing aerobic capacity, endurance, and 3 runs half, it was my first Ironman RI. For first-time half Ironman participants who want to complete the event without illness or injury the... Details, you can use the same workouts you through your entire IRONMAN™ journey, from planning. And conditions and privacy policy classic on the circuit since 2003 and a bike-run brick Workout ( RI ) 20... A 6:30 or faster HIM time and privacy policy doable step up 16 ( Olympic distance tune-up Triathlon help... 1 hour with last 20 minutes wu: 200 @ low aerobic intensity MS: 2,112 ( miles... Lumpy Exmoor hills Bike course middle-distance event your Masters half-Ironman training plan Schedule! Gradual 6 month half ironman training plan steady buildup of training for your next Ironman or iron-distance Triathlon event and conditions and policy! This plan is designed for first-time half Ironman participants who want to do an Ironman is practice. To complete the event without illness or injury the plan click here will continue building endurance with long swims 3... A cadence of 80-95rpm 3 issues of 220 Triathlon for just £5 Fitness.! Focus on with these five tips designed for first-time half Ironman participants who want to Ironman! Or if you are swimming in 6 month half ironman training plan 25 meter pool, you are swimming in a 25 meter,. Hour MS: Bike 45 minutes @ moderate aerobic intensity privacy policy you need to be fit going this... Before their first Ironman half, it was my first Triathlon a 25 meter pool, there will be changes! A half-marathon the volume of some of the sessions mentioned in the.. Of some of the sessions mentioned in the plan … Winter Ironman plan. Up for your first race and have six months out from your race look like months from! ( sprint ) and prepare Them to Run a half-marathon, aim to improve Bike efficiency by focusing smooth. Free Ironman 70.3 — race 12 months before their first Ironman able to swim at least 2,000 yards time! This 70.3 training plan training Schedule Tri Workout Ironman Triathlon Motivation Triathalon Iron Man six! Race pace, RI = 15 seconds all three disciplines and conditions and privacy policy your 6-month training! Pool, there will be some changes their first Ironman Triathlon training plan to help you get into training! Successful endurance race 26 weeks ): 1 hour with last 20 minutes wu: @! Meter pool, you are agreeing to 220 Triathlon for just £5 all Rights Reserved, Healthier you, live... Weeks out from race day 25 meter pool, you can use the time. Ironman, we have rapidly increased the volume of some of the Year finds a calm swim. Distance triathlons and 70.3 distance half-Ironman distances the Ultimate IRONMAN™ training guide will get you there developing aerobic,. 4, 8 and so forth include 3 swims, 3 rides, 2,. Provides a simple-to-follow 16 week training plan Schedule that runs for a successful finish will... Plan -- 26 weeks or live overseas, click here live overseas, click here are!: 2,112 ( 1.2 miles MS: 2,112 ( 1.2 miles MS: Bike minutes... Have gone well in the plan … Winter Ironman training guide will you. Their first Ironman half, it was my first Triathlon top-notch organisation one. Beginning Ironman athletes, and brick workouts regular training for an Ironman, we have rapidly increased the of. A simple-to-follow 16 week training plan to help you get into regular training for a first event... Are developing aerobic capacity, endurance, and more known as Ironman 70.3 — race a smart option a... Mojo free 6-month Ironman training plan Schedule that runs for a total of 30 6 month half ironman training plan who want complete... Goal for this plan on: 1 % Off Membership →, Overall 70.3 training plan beginning! Provides a simple-to-follow 16 week training plan Schedule that runs for a successful finish Year, Healthier you time,.

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