Half Ironman Triathlon Training Program

8/12/2019 Half Ironman Triathlon Training Program

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Half Ironman Triathlon Training Program

Please note that this plan is generic and individual athletes may require significant

modification for optimal performance. It is intended only as a framework for training

structure.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Wk 1 OFF

Notes:All Easy Base

Bike 60:00 Swim 45:00

Run 30:00

Bike 90:00 Swim 30:00

Run 30:00

Bike 90:00

w/ Hills

Run 50:00

w/ Hills

Wk 2 OFF

Notes:All Easy Base

Bike 60:00 Swim 45:00

Run 30:00

Bike 90:00 Swim 30:00

Run 30:00

Bike 90:00

w/ Hills

Run 50:00

w/ Hills

Wk 3 OFF

Notes:All Easy Base

Bike 60:00 Swim 45:00

Run 35:00

Bike 05:00 Swim 45:00

Run 35:00

Bike !0:00

w/ Hills

Run 60:00

w/ Hills

Wk 4 OFF

Notes:All Easy Base

Bike 60:00 Swim 45:00Run 35:00

Bike 05:00 Swim 45:00Run 35:00

Bike !0:00w/ Hills

Run 60:00w/ Hills

Wk 5 OFF

Notes:Base

Bike "5:00 Swim 45:00

Run 35:00

Bike 05:00 Swim 45:00

Run 40:00

Bike !0:00

w/ Hills

Swim 30:00

Re#o$e%y/&ow'ntensityRun 65:00w/ Hills

Wk 6 OFF

Notes:

Base

Bike "5:00 Swim 45:00Run 35:00

Bike 05:00 Swim 45:00Run 45:00

Bike 35:00(! /4 H%s)w/ Hills

Swim 30:00Re#o$e%y/&ow'ntensity

Run "0:00w/ Hills

Wk 7 OFF

Notes:Re#o$e%y *eek

Bike 60:00 Swim 45:00

Run 30:00

Bike 90:00

Easy S+in

Swim 45:00

Run 40:00

Bike !0:00

Easyw/ Hills

Swim 30:00

Re#o$e%y/&ow'ntensity

Run 65:00w/ Hills
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Wk 8 OFF Bike "5:00 Swim 45:00

Run 40:00

Bike !0:00

!,0minute%a#e +a#e

0 min B%i#keasy

Swim 45:00

Run 45:00

Bike 50:00

(! /! H%s)w/ Hills

Swim 30:00

Re#o$e%y/&ow'ntensityRun "5:00w/ Hills

Wk 9 OFF Bike 90:00 Swim 50:00Run 45:00

Bike !0:00

!,0minute%a#e +a#e

0 min B%i#k

easy

Swim 50:00Run 45:00

Bike 65:00(! 3/4 H%s)

w/ Hills

Swim 30:00Re#o$e%y/&ow

'ntensityRun -0:00w/ Hills

Wk 10 OFF Bike 90:00 Swim 50:00

Run 50:00

Bike !0:00

!,0minute%a#e +a#e

5minuteB%i#k easy

Swim 50:00

Run 45:00

Bike -0:00

(3 H%s)w/ Hills

Swim 30:00

Re#o$e%y/&ow'ntensityRun -5:00

w/ Hills

Wk 11 OFF

Notes:Re#o$e%y *eek

Bike 60:00 Swim 50:00Run 40:00

Bike 90:00

Easy S+in

Swim 50:00Run 35:00

Bike 50:00(! /! H%s)

w/ Hills

Swim 40:00Re#o$e%y/&ow

'ntensityRun -5:00w/ Hills


Run 50:00!,5minutes .

%a#e +a#e ate%!0 min wa%m u+

w/ 5minetween

Bike !0:00

5minute

B%i#k easy

Swim 50:00

Run 50:00

Bike -0:00

(3 H%s)

!,5minute. %a#e +a#e1

ate% 2%wa%m u+ w/0 minutes%ollin

%e#o$e%y

Swim 40:00

Re#o$e%y/&ow'ntensity

Run 90:00w/ Hills


Run 55:00!,5minutes .%a#e +a#e ate%!0 min wa%m u+

w/ 5min

etween

Bike !0:00

5minuteB%i#k easy

Swim 55:00

Run 50:00

Bike -0:00

(3 H%s)

!,5minute. %a#e +a#e1

ate% 2%

wa%m u+ w/0 minutes%ollin

%e#o$e%y

Swim 40:00

Re#o$e%y/&ow'ntensityRun 95:00w/ Hills


3/4


4/4

Wk 19 OFF Bike "5:00 Swim 60:00

Run 40:00

Bike 90:00

5minuteB%i#k5minutes .

0 +a#e

Swim 60:00

Run 40:004,-00 mete%s. 0 +a#e

Bike 50:00

(! /! H%s)

!,5minute .40 +a#e

Swim 30:00

Re#o$e%y/&ow'ntensityRun "0:00Easy

Wk 20 OFF

Notes:Ra#e *eek

Bike 60:00 Swim 40:00Run 30:00

3,!minute .0 +a#e

Bike 90:00

3,!minute40 +a#e

OFF 0minuteswim w/ 5

5se#on +i#ku+s

3045minute

ike wit23,minute

uil to %a#e+a#e

5minute %un

wit2

5,5se#onuils to %a#e+a#e7

S+%ea t2esewo%kouts outi +ossile1

main +%io%ityis 2y%ation1oo1 an lowst%ess7

RA!

"A#$

%&&"

'()*

Plan Assumptions: Please be sure you meet these basic requirements before choosing

and starting this plan.

This plan is targeted for those at an Intermediate Level. You should at least have

several lympic races under your belt.

The plan also assumes you are currently fit and starting with a good !ase. If you

can not comfortably complete the first couple weeks proposed in this plan then you

may wish to ad"ust your goals and spend more time building your !ase.

#ppro$imately 12-15 Hours/Wkfor Training

If possible swim on tuesdays% &asters swim recomended for all swims but

sunday. I don't recomend swimming straight yardage (e$ample )***+,*** yards

straight-. o these swims a couple times if you want to know you can do the distance%

but it/s preferred you do ,**+0** on intervals that are pushing your pace. Throw 0*'s

and )**'s in to get your speed and turnover in. o at least 0** yards of stroke work

during every warm up% make your stroke efficient

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Half Ironman Triathlon Training Program