20 week half ironman training plan intermediate

Multisport Mastery https://multisportmastery.com/ 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) 8 x 25 drills, RI=0:10 Bike: 75min. easy) 60min. You can gauge measurements off of power/ feel / or heart rate. Does that make sense? MS: Run 20 minutes @ moderate aerobic intensity MS: 2 x ( Swim Base: 2100 Yards Cycling intervals are Heart Rate guided. repeat back down to 30sec. Bike: 90min., Tempo 15min. Compare to week 5, Run: 60min., Run test CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes What Is a Half Ironman Triathlon? CD: 300 @ low aerobic intensity, Sunday MS: 8 x 50 descend 1-4 on 10 SR easy Now, heres your 20 week half ironman training plan just click here or on the photo below to download and print the plan out for your own personal use. race effort, Swim: 40min., Race prep MS: Run 12 minutes @ threshold intensity Triathlete's Complete Guide to Training for a Half-Iron/70.3 Triathlon Bike Power Intervals: 50 Minutes (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. MS: 1,000 start easy, build to hard (note time) +++ Swim Base: 2500 Yards To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. +++ MS: 10 x ( 400 choice CD: 300 @ low aerobic intensity. WU: 200 @ low aerobic intensity The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. 8 x 25 kick, RI=0:15 8min. +++ CD: Run 10 minutes @ low aerobic intensity, Friday Thank you for this! The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. 3. Super easy, flat ride Background requirements. pace 10 SR Run: 50min. 4 x (5min, SE 50-65 rpm 15min. 8 x 25 drills, RI=0:10 You should also have the following base for each discipline: This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. Warm up at a comfortable pace for 10-20 minutes. Swim Base: 1450 Yards hard (<95% max)/1min. 3 x 100 at race pace), Bike: 45min., Active recovery Swim Threshold + Sprint: 2,100 Yards CD: Run 3 miles, Tuesday . +++ Tempo Bike: 1:15 20 Week Half Ironman Training Plan for Beginners; Let's get started! They were designed for training in a 25 yard pool. Way to go Andy! 6 x 100 @ VO2max intensity, RI=0:45 Use 10 seconds rest between drills. WU: Run 10 minutes @ low aerobic intensity Bike: 60min., Low resistance When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. easy, Swim: 60min. CD: 300 @ low aerobic intensity. Sunday Make sure you make it hard for yourself. 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. 5 x 2min. WU: 300 @ low aerobic intensity 2min. That said, you are welcome to sub-in your own favorite core exercises that you enjoy. +++ Swim Base: 2000 Yards CD: 22 minutes @ moderate aerobic intensity, Wednesday MS: Run 25 minutes @ moderate aerobic intensity Brick Workout: 2:30 easy, Swim: 80min., Endurance aero 90-95 rpm, race position) Saturday uphill 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. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: 300 @ low aerobic intensity This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. Many thanks in advance! Heading out the door? CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Achilles Tendonitis and Cycling: Why it Happens and How to Fix It, 9 Fartlek Workouts to Help You Run Faster, Fartlek Training: Advantages and Disadvantages for Runners. Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). WU: Run 10 minutes @ low aerobic intensity 6min. Hi again that sounds like a fun routine! This was the perfect weekend warrior plan! WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Bike Long Hill Climbs: 1:10 +++ WU: Run 10 minutes @ moderate aerobic intensity easy), Swim: 60min., Race specific MS: 12min. This plan builds the long run to 2:15 and the long ride to 4:30. 8 x 25 kick, RI=0:15 Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 15min. 8 x 25 drills, RI=0:10 Hard to define these in time? MS: 6 x 100 as Foundation Run: 40 Minutes Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. 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. CD: Run 10 minutes @ moderate aerobic intensity. MS: Run 45 minutes @ moderate aerobic intensity Saturday As most of a half ironman race is made up of the bike and run segments, the workouts are more heavily weighted towards those disciplines for this beginner plan. . Track your performance with robust data tracking and detailed graphs. CD: Run 10 minutes @ moderate aerobic intensity +++ MS: 60min. WU: 10 minutes @ moderate aerobic intensity The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. easy CD: Run 10 minutes @ low aerobic intensity, Friday WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic pace, Friday There is nothing worse than coming in after your swim and wondering where is my bike?!. CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes faster than previous 100s should be race pace easy uphill reps WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday easy) +++ Bike: 2:30 8 x 25 drills, RI=0:10 hard 80-100 rpm/4min. fast/30sec. MS: 12 x (5min. 50 easy kick 30min. CD: 300 @ low aerobic intensity, Friday Tuesday at 110 rpm +++ tempo in race position, 80-90rpm/ 5min. tempo 8 x 25 drills, RI=0:10 Bike: 3:40 CD: Run 10 minutes @ low aerobic intensity, Thursday Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! Bike: 90min. WU: Run 10 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. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 easy +++ Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). build to race effort/3min. 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic . Foundation Bike: 30 Minutes Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes 50 easy back Swim Threshold + Sprint: 1600 Yards Certain work computers may block these types of links though. 8 x 25 drills, RI=0:10 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) Swim Threshold + Sprint: 2100 Yards Is this still available by chance? easy MS: 800 build by 200 easy) Tempo Runs: Whatever the duration, allow a 10 minute warm up (RPE 6 / Zone 2) and 10 minute cool down on each end. +++ Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. MS: 2 x 400 @ threshold intensity, RI=1:15 WU: 300 @ low aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Ironman 70.3 Triathlon Training Plan // 20 Weeks // Intermediate 2 x (1min. Foundation Bike: 1 Hour +++ Speed MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) WU: Swim 1.5 km Bike: 90min., including MS: Run 20 minutes @ moderate aerobic intensity, Sunday +++ 8 x 25 drills, RI=0:10 MS: Run 16 minutes @ threshold intensity Run off the bike: 20min. Foundation Bike: 1 Hour Run: 30min. 6 x 100 @ VO2max intensity, RI=0:30 This race is not for the faint of heart, but for those . hard 60-65rpms/4min. 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test WU: Run 10 minutes @ moderate aerobic intensity MS: 60min. MS: 8 x 25 Variable paces w/ 10 SR Build x 200 WU: 10 minutes @ moderate aerobic intensity MS: 16 x 25 sprint 20 SR easy 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 . at 95 rpm 20-Week Half Marathon Training Schedule Foundation Bike: 1 hour 15min. Swim Base: 1825 Yards 7min. That means if you look at one training plan or book (even within this site!) CD: 300 @ low aerobic intensity. Olympic-Distance Triathlon +++ CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes This plan is event location specific to prepare you best for the course you will encounter. CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Run: 20min easy, Brick: 1:45 total, Strength easy, Swim: 60min., Speed Foundation Run: 55 Minutes Long Bike: 2:15 MS: 2 x ( WU: Run 10 minutes @ moderate aerobic intensity increase x 15sec. Pull 100, 200, 300, 400 fast/1min. +++ MS: 2 hours and 40 minutes @ moderate aerobic intensity 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. Triathlon: 70.3 HALF-IRONMAN : Intermediate: 7.25 to 14.25 hrs/wk +++ aero hard 80-100 rpm Run: 30min. WU: 22 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity The final 10 days constitute a tapering period. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Foundation Run: 35 Minutes 4 x 25 @ speed intensity, RI=0:20 Create a personalized feed and bookmark your favorites. What Is a Half Ironman Triathlon? 8 x 50 as 1 sprint/1 easy 30 SR at 100 rpm MS: Bike 45 minutes @ moderate aerobic intensity MS: 8min. WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes 5 x 20sec. MS: Bike 12 miles 8 x 25 drills, RI=0:10 +++ 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. WU: 10 minutes @ moderate aerobic intensity easy core strength, Bike: 75min., Strength CD: Run 5 minutes @ moderate aerobic intensity, Thursday This is a swim time trial workout. This is a swim time trial workout. MS: Run 30 minutes @ moderate aerobic intensity easy CD: 9 minutes @ low aerobic intensity, Thursday 4 x 100 @ VO2max intensity, RI=1:00 Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. MS: 6 x (4min. Swim: 1200 Yards Swim Base: 2512 Yards 70.3 Triathlon Training Plan: A Time-Efficient Program. 8 x 50 descend 1-4, 5-8 15 SR easy Speed 2 x 100 at mod. ), but if you poke around here you can find a lot of helpful sports nutrition topics. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. Always check with your doctor prior to starting any new exercise program.**. WU: Run 10 minutes @ low aerobic intensity 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. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Swim Threshold + Sprint: 1400 Yards MS: 8 x 50 steady 10 SR 6 x 25 @ speed intensity, RI=0:20 8 x 25 drills, RI=0:10 This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. Note: This plan was based upon a 20-week training schedule. WU: 19 minutes @ moderate aerobic intensity 20-Week Marathon Training Plan: Charts for All Levels - Healthline 100 at or slightly above race pace 100 easy Wednesday WU: 10 minutes @ moderate aerobic intensity Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Run: 30min., easy, Swim: 40min., Recovery The build phase of this 70.3 training plan begins this week. All 10 SR It makes sense to practice different starts (fun session! Repeat 3 times adding 2 extra to each exercise on each new repetition. 8 x 25 drills, RI=0:10 4 x 75 @ VO2max intensity, RI=0:45 If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. Hi Megan! easy) CD: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity Sprint Triathlon! Intermediate IRONMAN 70.3 (20 Weeks, by Heart Rate & Pace) easy 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) 8 x 25 drills, RI=0:10 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. the specific zone numbers may vary a bit. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ low aerobic intensity, Thursday Saturday 50 easy and relaxed MS: 3 x 25min. Want to transform your triathlon knowledge, training, and performance? About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. Swim Fartlek + Sprint: 1600 Yards Please see our terms, definitions and sample workouts page for more insight to our plans. MS: 6 x (4min. +++ 2 x (1 x 100 at moderate Coach Paul Duncan's 16-week 70.3 training plan for beginners MS: 6 x (6min. Bike: 75min. Early Season Swim Workouts For Improving Race Pace Your email address will not be published. +++ easy, Bike: 90min., RPM work Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. CD: 10 minutes @ moderate aerobic intensity, Sunday It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase (for more on these phases, check out How to Use Periodization in Your Triathlon Training Plan). 30min. Swim Threshold + Sprint: 2100 Yards easy Record time, heart rate, Bike: 4hrs., Tempo MS: 60min. Have an idea of proper training zones. 2min. 4min. WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity, Thursday It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. 2 x 400, 2 x 300 Repeat 3 times. easy WU: 250 @ low aerobic intensity CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes hard 85-95 rpms/4min. WU: 300 @ low aerobic intensity It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. Drills: High elbow (thumb to thigh), closed fist and catch up. 75 fast 15 SR, 75 easy 15 SR Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. Brick Workout: 1:20 tempo/ 2min. 1,000 faster than the first one (note change in effort) Download the app. 2min. 3min. You are looking at between 5 and 6 days a week of training sessions. MS: 3 x ( WU: 300 @ low aerobic intensity 8 x 25 kick, RI=0:15 50 easy kick) 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 5 x 100 @ VO2max intensity, RI=1:00 Download the app. Swim Threshold + Sprint: 1900 Yards 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold WU: 250 @ low aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour 15min. 1. CD: 16 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 build, Run: 90min., Race specific CD: 18 minutes @ moderate aerobic intensity, Wednesday +++ threshold They designate Monday as a rest day; I have added strength training in this plan on Mondays. 3min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Training hours per week will range from 6-11 hours. 8 x 25 drills, RI=0:10 Bike: 90min., Tempo steady aero 80-90rpm, Run: 75min., Threshold MS: Bike 45 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity 20 x 50 race effort on 5 SR Foundation Bike: 1:15 Run off the bike: 30min. Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks. WU: 300 @ low aerobic intensity From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. MS: 5 x 300 steady with 5 SR Ironman 70.3 Santa Cruz Training Plan // 20 Weeks // Intermediate 5min. max rpm/45sec. I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. MS: 40 minutes @ moderate aerobic intensity at threshold 10K effort/90sec. This 20 week program is an Intermediate Plan for 70.3 athletes. In Joe Skipper's case, that's the hotel pool behind the finish line. MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. threshold/ 90sec. 8 x 25 kick, RI=0:15 Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. MS: 12 x 30sec. You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 20 minutes @ moderate aerobic intensity easy Ill email you the plan directly. WU: 300 @ low aerobic intensity CD: 20 minutes @ moderate aerobic intensity, Wednesday Has been training a minimum of 10 hours per week. 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. WU: 300 @ low aerobic intensity This results proven 20-week program is perfect for athletes who want to enter their first 70.3 (Half Ironman distance) The program includes a Test Week in order to set your training zones . MS: 4 x 200 @ threshold intensity, RI=0:45 learn more about lactate threshold field tests in this post. steady aero, 80-90 rpm, Run: 75min., Threshold CD: 300 @ low aerobic intensity, Wednesday This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Bike: 4hrs. easy), Run: 40min. I was able to complete my first 70.3! CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. Repeat this 5 times (500m total of drills). 20 x 100 even race pace 10 SR, Bike: 60min., Threshold Foundation Bike: 45 Minutes MS: Run 45 minutes @ moderate aerobic intensity, Sunday On most weeks of the plan youll notice one highlighted session. 6 x 50 @ speed intensity, RI=0:20 The key is simply to make sure youre incorporating some core training regularly. Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) To start this plan you should be able to: Foundation Run: 35 Minutes If youve been doing sprint or Olympic distance triathlons for a while, you may be thinking about taking the plunge and tackling a 70.3. MS: Run 14 minutes @ threshold intensity easy) Bike: 3hrs., Endurance WU: 200 @ low aerobic intensity Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Beginner 1/2 Ironman - 20 Weeks - RPE Training Plan - beginner triathlete Bike: 75min. Repeat 2 times through. Get feedback, stay on top of your training and perform at your best. core strength, Swim: 30-40min, Endurance Hi Michael! 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) You should be able to click on the link and the download comes up in Google Drive. #1 & 4 50 fast/ 50 easy CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes easy), Swim: 60min., Aerobic Swim Base: 1900 Yards The One Subscription to Fuel All Your Adventures. How Long Does It Take To Recover From A 70.3? 20min. So glad you found it helpful Derek! CD: 10 minutes @ moderate aerobic intensity, Friday There is a race simulation day in week 12 and a race day fitness benchmark in week 16. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 1min easy) easy) best effort 85-95 rpms/4min. Transition Run pace. 8 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity MS: 5 x (1min. MS: 2 x (16min. Read this article on the new Outside+ app available now on iOS devices for members! easy 6min. at 115 rpm Brick Workout: 1 Hour CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes fast/ 15sec easy, Swim: 60min., Speed 8 x 25 drills, RI=0:10 +++ big gear, strong/4min. I do have a couple of questions regarding how youre supposed to go about some of these workouts. 80/20 Running: 2023 Edition Half Marathon Level 2 (5 to 7.75 Hours per 600 as fins neg. Your pre-race taper begins on Thursday. steady aero effort, Run 60min., Threshold Much of the training in this plan occurs in Zone 2, known as Base Training. I followed the plan, did the training and come race day I wasnt nervous. MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). Program for athletes with average ability in cycling, swimming and running. This is your endurance realm; you build your engine here. race effort/10min. core strength, Swim: 60min., Threshold Take approximately 30 seconds rest between. at 95 rpm The One Subscription to Fuel All Your Adventures. Plan for your event in the TrainingPeaks calendar. SE/ 2min. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! Download the app . This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. 5 x 75 @ VO2max intensity, RI=0:45 WU: 300 @ low aerobic intensity MS: 2,112 (1.2 miles) @ maximum intensity Intermediate Full Ironman Triathlon Training Plan- 20 Week Run: 50min., Fartlek Orthofeet Shoes Review: Great Sneakers for Walking! Sunday PDF Super Simple Ironman 70 3 Triathlon Training Plan Fast-Track Triathlete includes Dixon's Swim Base: 1300 Yards 2 x 100 strong 15 SR MS: 5 x 1min fast/30sec. 4min. CD: 10 minutes @ recovery intensity, Sunday RELATED: MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ moderate aerobic intensity best possible effort CD: 10 minutes @ moderate aerobic intensity, Wednesday Long Bike: 2:30 WU: 10 minutes @ moderate aerobic intensity At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. WU: Run 10 minutes @ moderate aerobic intensity Intermediate Half-Marathon Training Schedule - Verywell Fit core strength, Bike: 60min, Strength 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo WU: 300 @ low aerobic intensity I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Swim the maximum-intensity segment as though it were a race. 2 x (200 swim at 10K effort/2min. 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 @ moderate aerobic intensity 4min. Heading out the door? Bike: 90min., Aerobic The primary objectives are developing aerobic capacity, endurance, and injury-resistance. Notice all plans (not just this one) are based on time (rather than yards or miles). Swim workouts 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down.

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