Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. 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. WU: 250 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 A transition bag will help you organize all of the gear listed here while youre both training and racing. MS: 2 hours and 40 minutes @ moderate aerobic intensity 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Beginner Triathlete) Swim Base: 1800 Yards After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. The longer the race, the more time an athlete needs to spend training for it. Foundation Run: 20 Minutes Brick Workout: 55 Minutes CD: 10 minutes @ moderate aerobic intensity, Sunday WU: Bike 1 hour @ moderate aerobic intensity Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. MS: Run 20 minutes @ threshold intensity It takes time, dedication, and a solid 70.3 training plan. CD: Run 10 minutes @ moderate aerobic intensity, Friday MS: Run 35 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 CD: Run 3 miles, Tuesday 5 x 50 @ speed intensity, RI=0:20 Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. Then we have the training plan for you! Swim Base: 4100 Yards After all, one doesnt simply wake up and decide they want to race a 70.3. Do your best to follow the workouts below, ideally in their given order. Recover Run: 30 Minutes Swim Base: 1850 Yards CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). WU: Bike 1 hour @ moderate aerobic intensity 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 MS: Run 1 hour and 20 minutes @ moderate aerobic intensity This is a swim time trial. MS: 1 hour and 25 minutes @ high aerobic intensity MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery However, that doesnt mean the distance is for everyone. CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours WU: 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Tuesday 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. WU: 250 @ low aerobic intensity CD: 10 minutes @ low aerobic intensity, Thursday Run Lactate Intervals: 44 Minutes MS: 3 hours and 40 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Also include race simulation brick sessions - that include a swim, bike and run. Running Hill Repeats: 50 Minutes A minimum level of fitness in each discipline is necessary to successfully begin this plan. How Much Salt Do You Need While Training and Racing? 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). MS: Run 24 minutes @ threshold intensity Training for a half Ironman is a great way to challenge yourself, make new friends, and explore the world of swim, bike, and run. Either way, you need shoes that will withstand the rigors of half-iron training miles. Unsubscribe at any time. RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Sunday 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). 10 x 25 drills, RI=0:10 WU: 250 @ low aerobic intensity 10 x 25 drills, RI=0:10 If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. WU: 10 minutes @ moderate aerobic intensity 9 x 75 @ VO2max intensity, RI=0:45 During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. Heading out the door? Theyre all half-iron races, just different branding. WU: 350 @ low aerobic intensity The plan builds up to race day and helps improve your fitness and confidence for your target event. WU: Bike 1 hour @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity 8 x 25 @ speed intensity, RI=0:20 Note: Bike and Run workouts are mostly written in duration. 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . MS: 40 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity, Sunday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity Swim Base: 58 Minutes WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Saturday Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Some people pick races for the scenery or destination appeal. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. 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. MS: Run 45 minutes @ moderate aerobic intensity The sooner you start, the more time you have to build up your fitness gradually. Click on each category below for Triathletes handpicked gear roundups and buyers guides for our editors best recommendations: Youll need a wetsuit not only for warmth, but for increased buoyancy, which leads to speed. Swim Base: 2700 Yards The best way to approach this is by following an expertly designed training plan. MS: 3 x 100 @ VO2max intensity, RI=1:00 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). Foundation Bike: 1 Hour CD: 350 @ low aerobic intensity, Long Bike: 2:45 Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity Join our community below! If you follow our training plans, we do all the thinking for you. CD: 250 @ low aerobic intensity, Long Run: 1:05 2 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. Brick Workout: 1:45 CD: 24 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2000 Yards CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:25 WU: 350 @ low aerobic intensity KICK Kick with a float held out in front. CD: Run 10 minutes @ moderate aerobic intensity, Friday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 32 minutes @ threshold intensity Download the app. MS: 2 hours and 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday WU: 350 @ low aerobic intensity Unsubscribe at any time. Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! MS: Run 20 minutes @ moderate aerobic intensity MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) An Iron-distance triathlon, also known asa full Ironman, is 140.6 miles in lengththis was the length of the original Ironman Hawaii, first held in 1978. 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). CD: 350 @ low aerobic intensity, Saturday 7 x 150 @ VO2max intensity, RI=1:00 Brick Workout: 1:30 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity 10 mins in upper Z3 + 2 mins recovery in Z1. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 MS: 1 hour and 10 minutes @ moderate aerobic intensity Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. What does a typical 70.3 nutrition plan look like? Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. Long Bike: 2 Hours MS: Run 30 minutes @ moderate aerobic intensity, Sunday 12 mins in upper Z3 + 2 mins recovery in Z1. It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Average weekly training hours are 10:13 with the biggest week at 13:42 hours. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity WU: 21 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). This week you will maintain your fitness and eliminate any traces of fatigue. 12 x 25 @ speed intensity, RI=0:20 This means you can follow your workouts on-screen in real-time. MS: 3 hours and 25 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity If you are a weaker swimmer but an experienced runner, dont shy away from spending more time in the water and less time out running, although be aware that learning to run off the bike is very different to standalone running and can take time to get used to. CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. WU: Run 10 minutes @ low aerobic intensity MS: 40 minutes @ moderate aerobic intensity MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). CD: 11 minutes @ low aerobic intensity, Thursday Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1 Hour 10 x 25 drills, RI=0:10 This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon.