24 week half ironman training plan pdf

Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. 5 x 150 @ VO2max intensity, RI=1:15 WU: 10 minutes @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 3 mins in low Z5 + 2 min recoveries in Z1. Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. These 24 weeks provide the perfect balance of challenging training and time efficiency. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. CD: 10 minutes @ moderate aerobic intensity, Wednesday A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. 10 x 25 drills, RI=0:10 MS: 4 hours and 25 minutes @ moderate aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery Training will start to include more higher-intensity work and race-pace efforts. WU: Run 10 minutes @ moderate aerobic intensity Ride on your race day bike, all in Z2. MS: Run 32 minutes @ threshold intensity 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). 10 x 25 drills, RI=0:10 Foundation Run: 45 Minutes WU: Run 10 minutes @ moderate aerobic intensity 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). CD: 250 @ low aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). Just about anyone who is willing to train for it! WU: Bike 1 hour @ moderate aerobic intensity However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. WU: Run 10 minutes @ low aerobic intensity Tempo Run: 40 Minutes CD: Run 10 minutes @ moderate aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. The One Subscription to Fuel All Your Adventures. While not required, sunglasses will let you see better and protect your eyes on the bike. 10 x 25 drills, RI=0:10 If you already have a solid foundation of knowledge, skills, and fitness in all three sports, a 10-week training plan can get you to the start line of your first 70.3. 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) Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). After all, one doesnt simply wake up and decide they want to race a 70.3. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Swim Base: 2612 Yards Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Thursday WU: 10 minutes @ moderate aerobic intensity Dont be afraid to take the time to do the necessary research. After two weeks on this plan, add roughly one-third to all times and distances. MS: 1 hour and 40 minutes @ moderate aerobic intensity The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:20 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards Foundation Bike: 1:30 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. Running Hill Repeats: 50 Minutes MS: 3,200 @ maximum intensity MS: 5 hours and 25 minutes @ moderate aerobic intensity MS: 3,000 @ moderate aerobic intensity Wednesday WU: 10 minutes @ moderate aerobic pace 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. It is definitely doable, you just have to race and train smarter. 13 mins in upper Z3 + 2 mins recovery in Z1. 9 x 50 @ speed intensity, RI=0:20 Sleep is a critical part of adaptation, allowing the body to absorb and recover from the work you did in the days and weeks prior. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Also include race simulation brick sessions - that include a swim, bike and run. Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes Recovery Bike: 20 Minutes This is not your ordinary triathlon; it's a test of endurance, strength, and . DRILL Your preference of swim technique drill. RUN | Novice IRONMAN 24 week 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 [3] * SW- 01:00 [3] * BI- 01:00 MS: 2,400 @ moderate aerobic intensity It takes time, dedication, and a solid 70.3 training plan. Note: This plan was based upon a 20-week training schedule. 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). CD: 350 @ low aerobic intensity, Thursday Half-Ironman Triathlon Swim Base: 3700 Yards Running Hill Repeats: 44 Minutes 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 Are you an Outside+ member? Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. WU: 350 @ low aerobic intensity 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). Foundation Run: 45 Minutes MS: Run 15 minutes @ moderate aerobic intensity Steady State Bike: 2 Hours MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 IRONMAN 101: A Six-Month Training Plan Join our community below! After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. The event will typically take you between four and eight hours to complete. CD: 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. CD: 10 minutes @ moderate aerobic intensity, Saturday 4 x (4 mins in low Z4 + 60 secs recoveries in Z1). Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. Consider what is most important to you on race day: Do you want to do your hometown course, or travel to a destination race to make a vacation out of it? The 10-Hour Week Ironman Training Plan - Triathlete Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Foundation Run: 45 Minutes WU: 37 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 3 hours and 25 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 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. MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. *Plus, youll also receive free regular training tips from head coach Phil Mosley! For some, it can be a challenge to find an hour during the work day for a swim or three hours for a long ride on the weekend. WU: 10 minutes @ moderate aerobic intensity A race belt will help you on race day by keeping your number on your body at all times from the bike to the run (depending on the rules) without wasting time pinning it to your clothing. Free Ironman 70.3 Training Plans - 220 Triathlon Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! Tuesday WU: Run 10 minutes @ moderate aerobic intensity If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Brick Workout: 1:20 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. WU: 11 minutes @ low aerobic intensity *Plus, youll also receive free training advice via email from head coach Phil Mosley! 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Saturday WU: 350 @ low aerobic intensity Read this article on the new Outside+ app available now on iOS devices for members! With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. WU: 10 minutes @ moderate aerobic intensity Swim Base: 3300 Yards CD: 350 @ low aerobic intensity, Saturday 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: Run 2 hours and 30 minutes @ moderate aerobic intensity Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . Thisresource from coach Matt Dixonis also an excellent guide to optimizing your time in order to optimize your performance. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day.

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