20 week half ironman training plan intermediate

CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes 50 easy back CD: 10 minutes @ moderate aerobic intensity, Wednesday easy), Swim: 50min., Recovery WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Run: 30min., Fartlek uphill hard effort (<95% effort)/ 1min easy), Swim: 60min. If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. tempo in race position, 80-90rpm/ 5min. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Brick Workout: 1:45 +++ Tony Rich https://www.eventhorizon.tv/. build 72 to 95 rpm easy /3min. Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. 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. Thank you for the resources. +++ at 105 rpm MS: 15min. Note: Bike and Run workouts are mostly written in duration. Bike Long Hill Climbs: 1:05 WU: 10 minutes @ moderate aerobic intensity The first 8 weeks of this 70.3 training plan are the base phase. However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. 4 x 100 @ VO2max intensity, RI=1:00 +++ CD: 300 @ low aerobic intensity, Saturday 2min. That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. MS: Run 20 minutes @ threshold intensity Note: This plan was based upon a 20-week training schedule. easy MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 recovery), Swim: 60min., Swim test 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. MS: Run 20 minutes @ moderate aerobic intensity Or, take a few weeks prior to starting this plan to work more heavily on swimming (perhaps doing 3 days a week of swimming) then begin this plan. For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). Calling that a 2 hr ride (RPE 6) leaves out the 35 mph descents and 1,600 ft total altitude (starting at 1,000 ft). Here is each one. 8 x 25 drills, RI=0:10 MS: Run 30 minutes @ moderate aerobic intensity. core strength, Swim: 60min., Threshold CD: 10 minutes @ moderate aerobic intensity, Wednesday I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it Thanks in advance!! CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes CD: 300 @ low aerobic intensity. 2min. Swim the maximum-intensity segment as though it were a race. Thanks for the informative and useful plan. Rode 34 yesterday w/ many steep climbs. at 90 rpm, 4min. Read this article on the new Outside+ app available now on iOS devices for members! easy), Swim: 60min. This race is not for the faint of heart, but for those . RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. +++ 8 x 25 kick, RI=0:15 1min. The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. 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. at 90 rpm Do you have any kind of nutrition plan to follow as a compliment to training? Foundation Bike: 1:15 The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. Try and do at least 4 efforts in the session. CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes Just keep that in mind if youre comparing workouts from different plans. This 20 week program is an Intermediate Plan for 70.3 athletes. 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. How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 20 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity best effort 85-95 rpms/4min. MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 easy) MS: 4 x (3:00 SE/2:00 easy) fast/ 15sec easy, Swim: 60min., Speed Bike: 60min., Low resistance core strength, Swim: 60min., Threshold 100 rpm Run: 50min., Speed MS: 10 x (3min. MS: 8 x 3min. CD: 10 minutes @ recovery intensity, Sunday 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. 5 x 100 target race pace 10 SR, Bike: 60min., WU: Run 10 minutes @ low aerobic intensity Swim Base: 1400 yards MS: 9 x 30 seconds with 2-minute active recoveries Swim Fartlek + Sprint: 1750yards WU: Run 10 minutes @ moderate aerobic intensity steady aero effort, Run 60min., Threshold Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. 200 drill/nonfree 6 x 25 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 2 x (200 swim Bike: 90min. alternating: 5 swim, 5 pull This plan builds the long run to 2:15 and the long ride to 4:30. CD: 300 @ low aerobic intensity, Thursday Run 15 minutes @ moderate aerobic intensity, Sunday CD: 200 @ low aerobic intensity. WU: 250 @ low aerobic intensity +++ 5 x 600 as 1 swim/1 pull steady 15 SR MS: 1500 pull (paddles/bouy/band) Thanks for your feedback. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity 10 x 50 dive start fast on 30 SR IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. Swim Fartlek + Sprint: 1700 yards . Bike Power Intervals: 45 Minutes WU: 10 minutes @ moderate aerobic intensity Its definitely a great way to challenge yourself in your triathlon journey. Foundation Bike: 30 Minutes CD: Run 10 minutes @ low aerobic intensity, Friday WU: Run 10 minutes @ moderate aerobic intensity When working in this zone you are able to hold a conversation. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 easy, 10min. Running Strides: MS: 6 x (4min. MS: Run 20 minutes @ moderate aerobic intensity MS: 20min. 4min. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. MS: 45min. Bike: 75min. MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold Run: 20min. CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). This one is a little bit of a different style plan, but I think would still be useful for your first half! WU: 10 minutes @ moderate aerobic intensity Bike: 60min. . 20 Week Beginner Half Ironman Training Plan (beginner to intermediate) - This 20 week plan is heavily grounded in bike and run work, with just enough swimming practice to get you comfortable with that portion of the race. The build phase of this 70.3 training plan begins this week. Swim Base: 2000 Yards threshold/ 90sec. easy Swim Base: 1600 Yards WU: 250 @ low aerobic intensity tempo effort aero 80-90rpm, Run: 80min., Tempo Long Bike: 2:45 5-10min. Compare to week 5, Swim: 60min., Race specific 2min. 6min. at 95 rpm fast/30sec. strides, easy walk between, Swim: 15min., On-course swim fast/1min. 6 x 50 MAX effort SPRINT 30 SR MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Run Lactate Intervals: 40 Minutes WU: 300 @ low aerobic intensity 200 kick Does that make sense? 4 x 50 @ speed intensity, RI=0:20 Foundation Run: 40 Minutes 8 x 25 kick, RI=0:15 at 95 rpm easy Swim Base: 2300 Yards MS: 600 as 150 free/50 kick 15 SR Race Day! 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling Pull 100, 200, 300, 400 MS: 7 x 90sec. MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 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: 3 x 200 @ threshold intensity, RI=0:45 With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! Easy running, Swim: 45min., Speed development 5-10min. WU: Run 10 minutes @ low aerobic intensity Early Season Swim Workouts For Improving Race Pace This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. WU: 10 minutes @ low aerobic intensity best possible effort Much of the training in this plan occurs in Zone 2, known as Base Training. Is this still available by chance? It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. 2 x 100 strong 15 SR 8 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 30min. tempo You are looking at between 5 and 6 days a week of training sessions. WU: 300 @ low aerobic intensity Completed workouts sync with popular apps like Garmin and Wahoo. CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 25 drills, RI=0:10 200 easy) MS: 3 x 200 @ threshold intensity, RI=0:45 Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would. This plan uses zone-based training guidelines. max rpm/45sec. You should be able to click on the link and the download comes up in Google Drive. WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday 5 x 90sec. Swim Base: 2512 Yards Completed workouts sync with popular apps like Garmin and Wahoo. The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. MS: 4 x 200 @ threshold intensity, RI=0:45 Bike Lactate Intervals: 1 Hour MS: 2 x ( WU: Run 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint Bike Power Intervals: 50 Minutes Certain work computers may block these types of links though. The event will typically take you between four and eight hours to complete. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 2150 Yards Photo: Alexander Scheuber. 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity easy 3. Heres a few coach recs where they can help work your strong cycling background into a plan: Hi Eric! WU: 10 minutes @ moderate aerobic intensity easy #1, #3, #5 pull strong I was able to complete my first 70.3! Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 easy, Swim: 45min. easy CD: Run 3 miles, Tuesday tempo/ 1min. Bike 1:15 Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. MS: 3x 800 Pull 30 SR Saturday core strength, Bike: 75min., Strength Run off the bike: 60min. Swim Threshold + Sprint: 2000 Yards best effort 85-95 rpm/4min. Run: 50min. WU: 19 minutes @ moderate aerobic intensity This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? Please see our terms, definitions and sample workouts page for more insight to our plans. 20-Week Half Marathon Training Schedule Train for a half marathon with a gradual buildup to 13.1 miles with this 5-month training plan. 8min. 7min. WU: 10 minutes @ moderate aerobic pace tempo/ 2min. Questions? RELATED: easy 80-90rpm Run 10 minutes @ moderate aerobic intensity, Sunday In these cases, its probably best to find a coach that could work 1-1 with you to develop a plan knowing all those details and preferences, and create a customized plan. 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. WU: 300 @ low aerobic intensity Heading out the door? Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. Swim Base: 2500 Yards steady aero, Run: 60min., Tempo If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. CD: 10 minutes @ moderate aerobic intensity, Wednesday Want to transform your triathlon knowledge, training, and performance? I am on my second week of this program and am absolutely loving it so far. 1,000 faster than the first one (note change in effort) 8 x 25 drills, RI=0:10 Bike: 75min. Saturday Was able to get out there and have fun. Long Bike: 2 Hours CD: 10 minutes @ moderate aerobic pace, Friday Track your weight, sleep, hours, fatigue and stress while you train. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 above race/3min. Tuesday MS: Bike 45 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 1100 Yards +++ Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! easy) hard 50-60 rpm/4min. CD: 10 minutes @ moderate aerobic pace, Sunday 15min. MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery WU: 300 @ low aerobic intensity Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. +++ 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. You are looking at between 5 and 6 days a week of training sessions. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday repeat back down to 25s Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. 8 x 25 kick, RI=0:15 tempo CD: Run 10 minutes @ low aerobic intensity, Friday 4 x (5min, SE 50-65 rpm core strength, Bike: 80min., Threshold Your long endurance workouts on the weekends become really long in this 6-week phase to ensure youre able to go the distance on race day. 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. easy 55-65 rpm I dont have any specific nutrition plans (yet! CD: 300 @ low aerobic intensity, Friday Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. 4 x 75 @ VO2max intensity, RI=0:45 +++ Every fourth week is a recovery week. 7 x 25 @ speed intensity, RI=0:20 8 x 25 drills, RI=0:10 +++ WU: 10 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 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) WU: 10 minutes @ low aerobic intensity MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity easy +++ Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m MS: Run 20 minutes @ moderate aerobic intensity easy, Swim: 80min., Endurance Thank you for this! CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour ), but if you poke around here you can find a lot of helpful sports nutrition topics. MS: 6 x 25 fast 10 SR 8 x 25 kick, RI=0:15 400 choice easy big gear, strong/4min. The very first workout in this plan is conducting a lactate threshold field fitness test. 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes Bike: 4hrs. Swim Base: 2100 Yards WU: 300 @ low aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity +++ CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes 15min. easy) 600 as fins neg. 15min. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Friday WU: 300 @ low aerobic intensity Brick Workout: 55 Minutes 2 x 100 mod hard, 5sec. Foundation Run: 40 Minutes +++ fast/1min. CD: 10 minutes @ moderate aerobic intensity, Sunday 3x (30sec. CD: 300 @ low aerobic intensity, Saturday Read this article on the new Outside+ app available now on iOS devices for members! Sprint Triathlon! I will email it to you as well. 2 x (30sec. faster than previous 100s should be race pace Saturday 8 x 25 drills, RI=0:10 A 20-Week Training Plan for Your First 70.3 Triathlon This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Try to get into open water a few times to practice. 8 x 25 kick, RI=0:15 5min. Focus on keeping same stroke raet/time for all 15 SR Use 10 seconds rest between drills. 8 x 25 kick, RI=0:15 6min. 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. Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. 1 x 100 race pace Save my name, email, and website in this browser for the next time I comment. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific Swim the maximum-intensity segment as though it were a race. Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . WU: 300 @ low aerobic intensity IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. steady aero, 80-90 rpm, Run: 75min., Threshold MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 10min. 600 as 50 build sight x 8 strokes/50 easy Foundation Run: 45 Minutes CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes easy WU: 10 minutes @ moderate aerobic intensity Bike: 3hrs., Endurance 4min. If you are swimming in a 25 meter pool, you can use the same workouts. CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes Week 1 Monday: Rest. Run: 20min. WU: 300 @ low aerobic intensity Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. easy) learn more about lactate threshold field tests in this post. For all levels. Please see our terms, definitions and sample workouts page for more insight to our plans. WU: Run 10 minutes @ moderate aerobic intensity Run 15 minutes @ moderate aerobic intensity. SE/2min. Improving your swim fitness and 2. WU: 300 @ low aerobic intensity Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. 6 x 100 @ VO2max intensity, RI=0:30 +++ MS: 3 x 12min, aero 80-91 rpm/3min. Race day warmup MS: Run 40 minutes @ moderate aerobic intensity Speed Back up to 3100 using same paces, Brick: Total: 4hrs. WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity, Saturday aero tempo, Run: 75min., Tempo +++ What Is a Half Ironman Triathlon? Run: 50min., Speed MS: 4 x 6min. 6 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity +++ CD: Run 10 minutes @ moderate aerobic intensity MS: Run 1 hour @ moderate aerobic intensity 8 x 50 descend 1-4, 5-8 15 SR MS: Run 25 minutes @ moderate aerobic intensity easy, Brick 1:45 total +++ Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 10min. This training plan was produced in partnership withJon Fearne of E3Coaching. MS: 3 x 200 @ threshold intensity, RI=0:45 Ive seen a lot of plans with a Sunday or Monday consistent Off day. Super Simple Ironman 70 3 Triathlon Training Plan . aero hard 80-100 rpm Drills: High elbow (thumb to thigh), closed fist and catch up. CD: Run 5 minutes @ moderate aerobic intensity, Thursday How Long Does It Take To Recover From A 70.3? A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. 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) The tempo portion is held in the midsection at zone 3 RPE 7-8. 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). This is a swim time trial workout. +++ Foundation Bike: 1:15 In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. Jon Fearne https://www.e3coach.com/ MS: Run 1 hour and 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday 60min. 100 fast, right into 100 steady total 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. Swim: 1200 Yards 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. MS: 60min. core strength, Swim: 30-40min, Endurance +++ CD: 300 @ low aerobic intensity. Thursday: Bike 40 minutes moderate. #2, #4, #6 swim steady Hi Julie the plan link is located in the post above. The peak phase of this 70.3 training plan begins this week. This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time. 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. Bike: 90min., Tempo MS: 60min. fast/30sec. MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Foundation Run: 35 Minutes MS: 2 x (16min. MS: 15 x 200 pull (band/buoy/paddles) 15 SR fast and easy to 90sec. WU: 300 @ low aerobic intensity . WU: 17 minutes @ moderate aerobic intensity +++ Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. 15min. WU: Run 10 minutes @ moderate aerobic intensity Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 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. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold Fast-Track Triathlete includes Dixon's 400 time trial WU: 10 minutes @ moderate aerobic intensity The One Subscription to Fuel All Your Adventures. CD: 250 @ low aerobic intensity. easy 8 x 25 kick, RI=0:15 Foundation Bike: 1 Hour Or does it mean to do 2400 m of drills. Phil's Intermediate IRONMAN 70.3 Plan is just what you need! January 28, 2020 by Chrissy Carroll 26 Comments. hard CD: Run 10 minutes @ moderate aerobic intensity, Saturday 8 x 25 drills, RI=0:10 If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. MS: Run 40 minutes @ moderate aerobic intensity Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! MS: 40 minutes @ moderate aerobic intensity easy) 15min. core strength, Bike: 60min, Strength 4 x 50 @ speed intensity, RI=0:20 Download the app . 2. Foundation Bike: 1:30 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). Take approximately 30 seconds rest between. +++ I specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. 15min. CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes 8 x 25 drills, RI=0:10 Ideally, you will have either previously taken part in sprint or Olympic distance races or you have never done a triathlon but have a very solid background of swim, bike, and/or run. Throughout the plan, weekly training hours range from 7:15 to 14:15. Swim Base: 1400 Yards easy) Way to go Sarah! easy, Bike: 90min., RPM work 2min. This is done in two ways: 1. CD: 10 minutes @ moderate aerobic intensity, Friday 400 pull buoy +++ CD: 10 minutes @ moderate aerobic intensity, Wednesday 15min. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. WU: 300 @ low aerobic intensity MS: 10 x 1min. 50 easy kick) MS: 5 x (4min. george rhodes obituary levelland, tx,

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