24 week half ironman training plan pdf

Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: 10 minutes @ moderate aerobic intensity. MS: Run 25 minutes @ moderate aerobic intensity Brick Workout: 2 Hours 10 x 25 kick, RI=0:15 CD: 11 minutes @ low aerobic intensity, Thursday Tempo Run: 52 Minutes Foundation Bike: 30 Minutes MS: 24 minutes @ threshold intensity Its time to get race fit in this 8-week phase. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2575 Yards WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 MS: 1,200 @ moderate aerobic intensity MS: 2 hours and 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. As the name implies, a half-iron is half the distance of the full, or 70.3 miles. This is an area where preparation becomes even more important! WU: 10 minutes @ low aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: Swim 800 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). In fact, many athletes opt to follow a free half-iron training plan, which provides a schedule of daily workouts leading up to the race. Note: This plan was based upon a 20-week training schedule. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 MS: Run 55 minutes @ moderate aerobic intensity, Sunday CD: 300 @ low aerobic intensity, Long Run: 2:50 This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. WU: 350 @ low aerobic intensity MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Run Lactate Intervals: 36 Minutes WU: 350 @ low aerobic intensity Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan Success! 6 x 200 @ threshold intensity, RI=0:30 Training for a half Ironman is a great way to challenge yourself, make new friends, and explore the world of swim, bike, and run. Swim Base: 3300 Yards Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. By this stage, you could also test yourself with a 1900 non-stop swim. WU: 10 minutes @ moderate aerobic intensity MS: 3,500 @ moderate aerobic intensity Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. This week you will maintain your fitness and eliminate any traces of fatigue. The average 70.3 finishing time for age-group triathletes is 5:51 for men and 6:18 for women. CD: 350 @ low aerobic intensity, Saturday While racing, they can help you with pacing and properly doling out your effort. It just means you need to realistically evaluate whether training for a 70.3 fits into your current lifestyle and how to do it in a way that will keep you happy and healthy. 3 x 200 @ threshold intensity, RI=0:20 Do most of your running at chatting pace, even if it means you must include some walking. WU: 350 @ low aerobic intensity RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). MS: Bike 40 km He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) WU: 10 minutes @ moderate aerobic pace MS: 10 minutes @ moderate aerobic intensity Would you like your friends and family there to cheer you on, or would you rather fly solo? WU: 350 @ low aerobic intensity Note: Bike and Run workouts are mostly written in duration. 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). The last two weeks of this training plan are a taper period. WU: Run 10 minutes @ low aerobic intensity Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. 10 x 25 @ speed intensity, RI=0:20 Your Courage & Commitment. CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 5 x (5 mins in Z4 + 2 min recoveries in Z2). WU: Run 10 minutes @ moderate aerobic intensity 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). If you cant find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. Foundation Bike: 1:15 WU: 10 minutes @ moderate aerobic intensity 10 x 50 @ speed intensity, RI=0:20 If not, consider signing up for a race that takes place in spring, to avoid the heat in training and on race day. Masters (40+) IRONMAN 70.3 Training Plan (24 Weeks, Sunday Race CD: 300 @ low aerobic intensity, Long Run: 2:30 WU: Run 10 minutes @ moderate aerobic intensity DRILL Your preference of swim technique drill. Tuesday MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. MS: 55 minutes @ moderate aerobic pace MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. CD: 350 @ low aerobic intensity, Long Bike: 4:45 WU: 350 @ low aerobic intensity Fartlek Run: 45 Minutes Free Half IRONMAN 70.3 Training Plans (PDFs) | MyProCoach CD: 10 minutes @ moderate aerobic intensity, Wednesday Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 However, that doesnt mean the distance is for everyone. Brick Workout: 1:30 WU: 300 @ low aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity MS: 3 hours and 40 minutes @ moderate aerobic intensity This week is the start of your gradual taper. Swim Base: 2600 Yards 5 x 150 @ VO2max intensity, RI=1:15 CD: 10 minutes @ low aerobic intensity, Thursday This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. Zone 5 Feels like V. CD: Run 5 minutes @ moderate aerobic intensity, Thursday A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. CD: 10 minutes @ moderate aerobic intensity, Thursday MS: Run 1 hour and 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity They designate Monday as a rest day; I have added strength training in this plan on Mondays. Brick Workout: 2:15 CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. CD: 37 minutes @ moderate aerobic intensity, Wednesday 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . Foundation Run: 55 Minutes WU: 10 minutes @ moderate aerobic intensity Your training will steadily taper down to ensure youre rested and ready to perform your best on race day. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ recovery intensity, Sunday (They don't have to be long ones.) MS: Run 45 minutes @ low aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). *Plus, youll also receive free regular training tips from head coach Phil Mosley! WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity I recommend doing shorter multisport and single sport races in preparation for a half Ironman. Brick Workout: 1:20 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 Before signing up for a race, its important to take stock of a few things: Thats not to say any of the above factors will automatically disqualify you from taking on the challenge. Like what you see? SWIM | Novice IRONMAN 24 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). CD: 10 minutes @ moderate aerobic intensity. Foundation Bike: 1:45 Unsubscribe at any time. WU: Run 10 minutes @ moderate aerobic intensity As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. Swim Base: 2900 Yards The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. CD: 200 @ low aerobic intensity. Coach Paul Duncan's 16-week 70.3 training plan for beginners 10 x 25 kick, RI=0:15 MS: 36 minutes @ threshold intensity WU: 350 @ low aerobic intensity During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Well-structured half Ironman training plans will factor in periodization, which is the term given to the many phases of training in any given year. WU: 10 minutes @ moderate aerobic intensity A Detailed 6 Month Half Ironman Training Plan - Josh Muskin 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. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 9 mins in upper Z3 + 2 mins recovery in Z1. Swim Base: 58 Minutes An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. To help you train at the right levels, we use five training zones, based on feel or heart rate. If your race is on Saturday, take Friday as a rest day. A swim cap will keep your hair from flying everywhere while you swim, but itll also keep you warm, and for 99% of races, youll need to wear one on race day. What does a typical 70.3 nutrition plan look like? CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours MS: Run 30 minutes @ moderate aerobic intensity, Sunday 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Beginner Triathlete) Even those who have never done a triathlon or endurance race before have found that its possible to finish a half-iron race with the right training. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. Tempo Run: 50 Minutes 100 FS Breathe every 3 in Z2 + 20 secs rest). MS: 1 hour and 25 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest). How Much Salt Do You Need While Training and Racing? 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). MS: 5 x 200 @ threshold intensity, RI=0:45 Swim Base: 3700 Yards Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . The Best Beginner Half Ironman Training Plan This ensures youre used to the feel and handling of your race-day bike. Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. 10 x 25 kick, RI=0:15 Swim Base: 2500 Yards CD: 20 minutes @ moderate aerobic intensity, Wednesday . The Best Beginner Half Ironman Training Plan Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event.

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