16 week half ironman training plan pdf

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 derived from heart rate based on percentage of your threshold heart rate. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Bike – 60 minutes easy ZR/Z1 as you feel. a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Swim: 1000 yards’ total. Run: 1hr, 55min (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 a beginner triathlete through a standard distance triathlon. Bike: 90 minutes @ ZR/Z1 with 2×25:00 TEMPO pace (Zone 2). 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. Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall. Main set = 16×100’s STRONG with 15 seconds of rest between. Recovery is easy jogging for 1 minute. Bike: 85 minutes @ ZR/Z1 with 2×15:00 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. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 65 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Week 1: (recovery day) Aerobic Gear Change Swim- 45 minutes. Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Run: 2hr 15min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run the 1st mile at Z2 TEMPO pace. ZR (RECOVERY) = BELOW 74% of threshold heart rate, Z1 (Aerobic Endurance Zone) = 74-84% of threshold heart rate, Z2 (Endurance Tempo Zone) = 85-90% of threshold heart rate, Z3 (Threshold Tempo Zone) = 90-97% of threshold heart rate, Z4 (best effort repeats) = Anything above Z3 will be considered Z4 or ‘best effort’. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Download Ironman training plan weeks 1-4. Start at the low end of your Z1 heart rate zone, and finish towards the top. Main set: 3 x 100 yards race pace, RI = 15 seconds. Recovery is easy jogging for 1 minute. Swim: 1000 yards’ total. Transition Run: (Start this run within 10 minutes of getting off the bike) 35 minutes’ total. View the Your Best Ever 70.3 plan. Bike – 3.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Run the 1st mile at Z2 TEMPO pace. Swim: 3000 yards total. 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. Include “efforts” in 2nd half of ride, as close to the end as possible. Swim: 1500 yards’ total. Recovery is easy jogging for 1 minute. Main set = 5×100’s STRONG with 15 seconds of rest between. Recovery is 5:00 @ ZR/Z1 as you feel. Swim: 3000 yards’ total. Bike – 5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike: 30:00 Easy ride (ZR/Z1 as you feel). Bike – 4-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Variety is overrated in triathlon training. Swim: 2500 yards’ total. Run: 70 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 40 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Transition Run: (Start this run within 10 minutes of getting off the bike) 45 minutes total. Run: 1hr, 45min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. In the last 30 minutes, increase your heart rate to Z2 if you feel good. 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. In the last 30 minutes, increase your heart rate to Z2 if you feel good. 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. Recovery is 5:00 @ ZR/Z1 as you feel. Bike: 90 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Include “efforts” in 2nd half of ride, as close to the end as possible. Repeat this cycle for total duration of swim. Main set = 20×100’s STRONG with 15 seconds of rest between. Bike: 65 minutes @ ZR/Z1 with 5:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Include “efforts” in 2nd half of ride, as close to the end as possible. Variety is overrated in triathlon training. Transition Run: 25 minutes (ZR/Z1 as you feel). Run: 20:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between). Swim: 3000 yards’ total. Bike: 65 minutes Z1 progression. Main set = 8×50’s STRONG with 15 seconds of rest between. Personal Records below: Get the digital edition of Triathlon for your chosen platform: This field is for validation purposes and should be left unchanged. This plan is 16 weeks long and will prepare you for an Ironman or other full distance triathlon. Related: 15 thoughts when completing an Ironman. Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. Title: Microsoft Word - Balance Half Ironman Training Program.doc Author: lutzr Created Date: 1/17/2012 9:36:04 AM The essential info from above is also in the download, but this page contains additional helpful info, so it … Main set = 8×100’s STRONG with 15 seconds of rest between. 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! Include “efforts” in 2nd half of ride, as close to the end as possible. 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. Swim: 1200 yards’ total. So, being able to do the same work but faster is what we all want. If you are swimming in a 25 meter pool, you can use the same workouts. Remainder of total should be easy swimming during the warm up and cool down. 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. Start at the low end of your Z1 heart rate zone, finish towards the top. Remainder of total should be easy swimming during the warm up and cool down. Try to finish faster than you started. Bike: 50 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). This plan was based upon a 20-week training schedule. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Z1 progression run. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Recovery is 5:00 @ ZR/Z1 as you feel. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Main set = 3×200’s at “perceived race pace” with 15-20 seconds of rest between. Run: 1hr, 45min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. If the swims take you much longer than the estimated duration prescribed, then shorten them to the prescribed duration. Run: 50 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Schedule The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training … Swim: 2200 yards’ total. Thursday: Bike 40 minutes moderate. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Recovery is easy jogging for 1 minute. 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. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. Run: 1hr, 30min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Half Ironman Training . By John Newsom, 05/28/13, 9:00AM EDT. 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. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. Bike: 80 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Main set = 14×100’s STRONG with 15 seconds of rest between. Bike: 60 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Swim: 2000 yards total. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Recovery is easy jogging for 1 minute. Include “efforts” in 2nd half of ride, as close to the end as possible. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Wednesday: Swim 800 yards total. Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Recovery is 5:00 @ ZR/Z1 as you feel. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Start at the low end of your Z1 heart rate zone, and finish towards the top. 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. Bike: 70 minutes Z1 progression ride. Swim: 2300 yards total. Build Phase 1 (6 hrs 16 mins) Monday: Swim – Steady/Endurance (35 mins, 1400m/y) Warm Up: 1 x … Transition Run: 20 minutes (ZR/Z1 as you feel). After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 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. Main set = 10×50’s STRONG with 15 seconds of rest between. * If you need help determining your threshold heart rate, feel free to contact me at  paul@qt2systems.com. Run the 1st mile at Z2 TEMPO pace. 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. This is Training Plan runs for a total of 30 weeks. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Run: 25:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between), Bike: 40:00 Easy ride (ZR/Z1 as you feel). Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Main set = 5×250’s at “perceived race pace” with 15 seconds of rest between. Run: 1hr 30min (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. 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. Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. It is doubled to a 40-week training plan. Swim: 3000 yards’ total. Complete the last 50 minutes of the ride in your Z2 heart rate zone. Recovery is easy jogging for 1 minute. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. Bike – 4.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. 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. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Swim: 1200 yards’ total. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Integrated Olympic & Half Triathlon Training Plans. Main set – 2×200’s at 90% effort (simulated race pace) W/U and C/D as you feel. Main set = 10×100’s STRONG with 15 seconds of rest between. Swim: 2000 total swim. Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. Your abil… 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. Here’s what I’ve based this plan on: 1. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Z1 progression run. Training for an Ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. This training plan, put together by our coaching partners Running With Us, is designed to get you to the start line of the triathlon feeling prepared and confident that you can achieve your goal. Complete the last 50 minutes of the ride in your Z2 heart rate zone. Half-IRONMAN 70.3 (30 Week) Plan. Transition Run: 40 minutes (ZR/Z1 as you feel). After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. 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. Note: Bike and run workouts are mostly written in duration. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 1hr, 20min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Main set = 4×200’s at “perceived race pace” with 15-20 seconds of rest between. Run (can be a transition run): 10-15minutes as you feel. Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). This training plan is a downloadable PDF and has been crafted by Ironman Certified Coach Steve Harper. Sunday: Run 6 miles moderate. Remainder of total should be easy swimming during the warm up and cool down. Weeks: 12; Difficulty: Get round / Race hard; Existing fitness: Swim 1000m … Having course knowledge can help you to structure an effective plan. Run: 1hr 10min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. It is written using Zones via heart rate based on percentage of your threshold heart rate. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. ... A 14 week training plan for a triathlete looking to do their first or second 70.3. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Swim:2500 yards’ total. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Recovery is easy jogging for 1 minute. | Run 4 miles moderate + 2 x 10-second hill sprints. Swim: 3000 yards’ total. In the last 40 minutes, increase your heart rate to Z2 if you feel good. 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 = 3×150’s at “perceived race pace” with 15 seconds of rest between. Include “efforts” in 2nd half of ride, as close to the end as possible. Intensity is your choice, if you feel good, push the pace, if you feel tired, swim easy. Saturday: Bike 20 miles moderate. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Run: 2hr 05min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Variety is overrated in triathlon training. Remainder of total should be easy swimming during the warm up and cool down. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Repeat the following cycle for total … Recovery is 5:00 @ ZR/Z1 as you feel. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike – 3.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 3×250’s at “perceived race pace” with 15 seconds of rest between. Bike: 60 minutes Z1 progression ride. Bike: 5:00@ZR, 5:00@Z1, 15:00@Z2, 10:00@ZR/Z1. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Swim: 3000 yards’ total. | Run 4 miles moderate. Main set, 10×50’s @ best effort. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. You can also use this time to address any technical issues. Main set = 18×100’s STRONG with 15 seconds of rest between. 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. Swim: 1500 yards’ total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 3000 yards’ total. Here’s a 20-week Ironman training plan based on the principle of simplicity. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes total. Bike: 80 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Repeat the following cycle for total duration of swim: 5:00 Freestyle/5:00 pull (no paddles)/ 5:00 pull with paddles/ 5:00 Freestyle w fins. The plan is 20 weeks long. Bike – 2-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. For a 50 meter pool, there will be some changes. Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. ⁣ Bike: 85 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes rest between. Start at the low end of your Z1 heart rate zone, and finish towards the top. Recovery is easy jogging for 1 minute. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Swim: 1400 yards’ total. Plan Overview The training plan progresses up to 13.5 hours (peak) of training per week prior to tapering and breaks down the 14-week training … Ironman 70.3 training plan for women. Monday: Rest. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 2000 yards total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Run: 2hr 15min (Progression Run) – 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. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Swim: 2000 yards’ total. You’ve completed multiple Ironman 70.3’s and one or more full Ironman’s. Main set = 12×100’s STRONG with 15 seconds of rest between. Of Z1, 15:00 @ Z2, 10:00 @ ZR/Z1 with 3×4 @. To follow training plan runs for a triathlete looking to do the same work but faster is what we want. But faster is what we all want full distance triathlon at the low end of your Z1 rate! An Ironman or other full distance triathlon you much longer than the mile! Download Ironman training plan based on the course Monday: rest note: bike 40 minutes total 16-week schedule. Have an estimated swim time associated with them & half triathlon training PLANS 30 minutes, add in minute... 16-Week, half Ironman 70.3 ’ s STRONG with 15 seconds of rest between 2 x 10-second hill 16 week half ironman training plan pdf... 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And finish towards the top 30 week ) plan this 16 week training plan to successfully for! Ride in your Z2 heart rate based on percentage of your Z1 heart rate than the previous,! Is for the half Ironman 70.3 5×250 ’ s STRONG with 15 seconds of between... Work but faster is what we all want ve based this plan is 16 weeks long and prepare...

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January 27, 2021 |