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HALF
IRON DISTANCE TRAINING
PLANS
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Second Edition Half Ironman plans
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Half Iron Distance, Beginner $79.95 
This training plan is for athletes looking to complete their first
Half Ironman distance triathlon, maybe even their first race ever.
Your training weeks consists of 3 swims, 3 bikes, and 3 runs per week,
with a 30 min long run and 50 min long bike in Week 1. We progress
those volumes toward at 56/4 Race Rehearsal Brick in Week 12, and a
2hr long run in Week 15. Your highest volume week is Week 15, with
11:35.You'll repeat the race rehearsal in Week 16. Swimming is
technique focused through Week 8, when we begin to add some fitness
swimming to the mix. The training plan includes run/walk guidance for
all runs, if you do not have a running background or are concerned
about your risk for injury. |
Half Iron Distance,
Intermediate $79.95
This plan is for athletes in their second season of racing, the former
beginner wanting to take it up a notch. If are more experienced and
are looking for a "performance plan," I recommend the Advanced plans
and then we can help you turn it down if you need to, through
conversations in the forum. We start in Week 1 with 3 swims, 3 bikes,
and 3 runs, including a Quality bike on Tuesday, a 30' Long Run on
Wednesday and 1hr Long Bike on Saturday. Don't worry, we steadily
advance those long event volumes through the plan. You have Sundays
off through Week 13. In Week 7 we add a short brick off the Long Bike.
In Week 9 wbegin Low Cadence Repeats on Tuesday, progressing to
Lactate Threshold Intervals in Week 13. The long run tops out at
2hours in Week 15. The Long Bike progresses to 3.5hrs in Week 11, with
Half IM Race Rehearsals in Weeks 12 and 16. Your swims training is
very technique focused througout.. Your highest volume week is Week
15, with 11:35 scheduled. Most weeks bounce around 8-10 hours. |
Half Iron Distance, Advanced $79.00
You have the potential for a sub 5hr Half Ironman. We start in Week 1
with 5 swims, 3 bikes, and 5 runs, including a Quality bike on
Tuesday, a 1hr Long Run on Thursday and 3hr Long Bike on Saturday. 2
of the swims are optional recovery sessions. The long run volume
advances quickly to 2hrs in Week 5. One of the bikes is a semi-long
ride (2-2.5hrs) on Sundays. The hallmark of the plan is aggressive
Lactate Threshold cycling on Tuesdays, design to significantly boost
your Lactate Threshold watts over the course of the plan. Your highest
volume week is Week 7, with 16:40 scheduled. Most weeks bounce around
10-12hrs hours. |
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