�2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. Your abil… Here’s what I’ve based this plan on: 1. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets key components of the athletes physiology and progresses up through race day. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes total. Run the 1st mile at Z2 TEMPO pace. It is doubled to a 40-week training plan. Recovery is 5:00 @ ZR/Z1 as you feel. Remainder of total should be easy swimming during the warm up and cool down. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. It is doubled to a 40-week training plan.They designate Monday as a rest day; I have added strength training in this plan on Mondays. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Transition Run: 20 minutes (ZR/Z1 as you feel). Remainder of total should be easy swimming during the warm up and cool down. It is written using zones derived from heart rate based on percentage of your threshold heart rate. Main set = 20×100’s STRONG with 15 seconds of rest between. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Your Best Ever Ironman 70.3 Training Plan. Swim: 2000 yards total. Run the 1st mile at Z2 TEMPO pace. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Yes, you CAN do a Half Ironman. Swim: 1400 yards’ total. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Main set = 3×250’s at “perceived race pace” with 15 seconds of rest between. Swim: 3000 yards total. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Remainder of total should be easy swimming during the warm up and cool down. Recovery is easy jogging for 1 minute. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Main set = 10×100’s STRONG with 15 seconds of rest between. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. Bike: 30:00 Easy ride (ZR/Z1 as you feel). In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Swim:2500 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Week 1: (recovery day) Aerobic Gear Change Swim- 45 minutes. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Recovery is easy jogging for 1 minute. Swim: 1000 yards’ total. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Swim: 2400 yards’ total. Sunday: Run 6 miles moderate. You’ve completed multiple Ironman 70.3’s and one or more full Ironman’s. Wednesday: Swim 800 yards total. Swims are written in yardage and have an estimated swim time associated with them. The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Run: 50 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 1hr, 45min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. There are even practice races programmed into the plan. Remainder of total should be easy swimming during the warm up and cool down. Remainder of total should be easy swimming during the warm up and cool down. Remainder of total should be easy swimming during the warm up and cool down. Start at the low end of your Z1 heart rate zone, finish towards the top. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. It is written using Zones via heart rate based on percentage of your threshold heart rate. Bike: 90 minutes ZR/Z1 with 3×8 minutes @ BEST EFFORT with 3 minutes’ rest between. Include “efforts” in 2nd half of ride, as close to the end as possible. You can also use this time to address any technical issues. Having course knowledge can help you to structure an effective plan. Triathlon Training Plan: 70.3 – 16 Week Plan If you keep doing the same things over … It’s a relatively low-volume plan that is appropriate for less experienced and competitive athletes and for athletes of any level of experience and competitiveness who don’t have a lot of time to train. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Bike: 50 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Swim: 3000 yards’ total. This 16 week Olympic triathlon training plan is beginner friendly - and free to download! Transition Run: 25 minutes (ZR/Z1 as you feel). Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 18×100’s STRONG with 15 seconds of rest between. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. Remainder of total should be easy swimming during the warm up and cool down. Bike – 2-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Ironman 70.3 Training Plan for Beginners: 16 Week Plan Join Ironman Certified Coach, 16x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 16 week multimedia training program. Download your free beginner half ironman training plan Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! Z1 progression run. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Remainder of total should be easy swimming during the warm up and cool down. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Swimming: The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page.They were designed for training in a 25 yard pool. Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike: 90 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Recovery is easy jogging for 1 minute. Run: 1hr 10min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Remainder of total should be easy swimming during the warm up and cool down. If you are swimming in a 25 meter pool, you can use the same workouts. Recovery is 5:00 @ ZR/Z1 as you feel. Paul also competes in triathlon and running events. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set, 10×50’s @ best effort. Swim: 3000 yards’ total. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Repeat the following cycle for total … Swim: 2500 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. The plan is 20 weeks long. Bike: 60 minutes Z1 progression ride. >��W�sc�)��6�G�ߎJ�Je�W���Q�I�V�v�,���g��ŭ��� ��70�#-9n�2d�oG8D>�/*3����y@��t�(�F�ٯw�$�N�lL� )|s��Ć�\�1Ґ���� ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Intermediate 16 Week Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) Intermediate 6 Month Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) ADVANCED > You’re an experienced triathlete. Recovery is easy jogging for 1 minute. Remainder of total should be easy swimming during the warm up and cool down. Bike – 70 minutes easy ZR/Z1 as you feel. Run: 1hr 30min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 70 minutes @ ZR/Z1 with 8:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Main set = 14×100’s STRONG with 15 seconds of rest between. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Swim: 2200 yards’ total. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Include “efforts” in 2nd half of ride, as close to the end as possible. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. * If you need help determining your threshold heart rate, feel free to contact me at  paul@qt2systems.com. This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes total. Transition Run: (Start this run within 10 minutes of getting off the bike) 45 minutes total. Swim: 2000 yards total. Variety is overrated in triathlon training. Run: 35:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Variety is overrated in triathlon training. Bike: 80 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 3000 yards’ total. Main set = 5×100’s STRONG with 15 seconds of rest between. Executing this plan for 16 weeks would give people with one 1/2 Ironman under their belts very good preparation for a 2nd and 3rd. Bike: 60 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 85 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes rest between. Run: 2hr 15min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Swim: 1000 yards’ total. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Bike: 70 minutes Z1 progression ride. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Run: 1hr, 55min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 60 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. Recovery is easy jogging for 1 minute. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 5×200’s at “perceived race pace” with 15-20 seconds of rest between. Main set = 10×50’s STRONG with 15 seconds of rest between. Start at the low end of Z1, finish towards the top. These 12-week plans for a middle-distance race progress in both volume and intensity as race day gets closer, working in a ‘three-week build / one week easy’ format. Run: Running at least 3 hours per week comfortably and 65 minutes for a long run. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Swim: 3000 yards’ total. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Advanced Ironman 70.3 Triathlon Training Plan: 12 Weeks Join Ironman Certified Coach, 15x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 12 week multimedia training program. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. Run: 1hr, 20min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run (can be a transition run): 10-15minutes as you feel. 70.3 Mile Triathlon - 14 Weeks of Quality | Marek Skoczen A 14 week training plan using heart rate zones and maximizing the weekly calendar for training opportunity. Try to finish faster than you started. �Օ1_�b�ʖ��qz�G$�JH��I1�y�a,c���M�����t��~y�Qw��\4���_pѷ-�sL,Fx�d�岌'�3����]KW��t�6T�j�� ڛƦ��"�:��-h���$��B/6����R�]��Iٱ ��� �� ;F&�&�_�7!d�xș���Y���$�H�*ɯ\J��tܠ���ؤ\%��d � Integrated Olympic & Half Triathlon Training Plans. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Run: 20:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between). Run the 1st mile at Z2 TEMPO pace. Bike: 90 minutes ZR/Z1 with 3×10 minutes @ BEST EFFORT with 3 minutes’ rest between. Run: 65 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Complete the last 40 minutes of the ride in your Z2 heart rate zone. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Variety is overrated in triathlon training. Start at the low end of your Z1 heart rate zone, and finish towards the top. Remainder of total should be easy swimming during the warm up and cool down. Transition Run: 40 minutes (ZR/Z1 as you feel). Bike: 20-30 minutes with 5:00 at Z2 wattage or HR. Start at the low end of your Z1 heart rate zone, and finish towards the top. Bike: 65 minutes Z1 progression. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set: 3 x 100 yards race pace, RI = 15 seconds. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. Recovery is easy jogging for 1 minute. Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. Swim: 1200 yards’ total. Recovery is 5:00 @ ZR/Z1 as you feel. In the last 40 minutes, increase your heart rate to Z2 if you feel good. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. : 25 minutes ( ZR/Z1 as you feel, 5:00 @ Z1 5... 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