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. You’re already fit. Train smarter, race faster, and crush your tri goals. WU: 350 @ low aerobic intensity Swim the maximum-intensity segment of the workout as though it were a race. MS: Run 20 minutes @ threshold intensity As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. WU: 350 @ low aerobic intensity If you can’t find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. This week is a recovery week. WU: 37 minutes @ moderate aerobic intensity CD: 37 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity MS: 3 hours and 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 34 minutes @ threshold intensity 10 x 25 kick, RI=0:15 MS: Run 20 minutes @ moderate aerobic intensity 9 x 25 @ speed intensity, RI=0:10 CD: 38 minutes @ moderate aerobic intensity, Wednesday h�b```f``Z�������A��X�c��"���.�'rg��:y��!��,:�ݫ��M�o��6���e�Z���+��jp00�wt �� �
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CD: Run 10 minutes @ moderate aerobic intensity, Friday WU: 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Long Run: 2 Hours MS: 4 x 100 @ VO2max intensity, RI=1:00 CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards 10 x 25 kick, RI=0:15 MS: 40 minutes @ moderate aerobic intensity Run 13.1 miles, Tuesday WU: 10 minutes @ moderate aerobic intensity ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. WU: Run 10 minutes @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 The peaks phase of training begins today. CD: 200 @ low aerobic intensity. MS: Run 16 minutes @ threshold intensity MS: Run 55 minutes @ moderate aerobic intensity, Sunday MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 3100 Yards Wednesday MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 The build phase of training begins this week. CD: Run 10 minutes @ moderate aerobic intensity, Friday Brick Workout: 2:15 5 x 200 @ threshold intensity, RI=0:30 WU: 350 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 2700 Yards WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Author: Martin Yelling – Triathlon coach, former international duathlete and Hawaii Ironman finisher; 12 Weeks To Ironman Training Plan. 6 x 50 @ speed intensity, RI=0:10 10 x 50 @ speed intensity, RI=0:20 8 x 25 drills, RI=0:10 MS: Run 30 minutes @ threshold intensity, Friday Download Ironman training plan weeks 5-8. WU: 250 @ low aerobic intensity The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your IRONMAN … CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes 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) MS: 1 hour and 25 minutes @ high aerobic intensity CD: 300 @ low aerobic intensity, Long Run: 2:50 Swim Base: 4100 Yards MS: 4,225 @ maximum intensity MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Recovery Run: 25 Minutes Swim Base: 1800 Yards CD: 10 minutes @ moderate aerobic intensity, Thursday Choose from thousands of plans to help guide your training. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. Download your 6 month Ironman base training plan below Once you have come through the base stage it is time to intensify your training. WU: 350 @ low aerobic intensity Foundation Run: 40 Minutes CD: 350 @ low aerobic intensity, Saturday 10 x 25 drills, RI=0:10 MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) 10 x 25 kick, RI=0:15 Foundation Bike: 30 Minutes WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 MS: 3,500 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity. WU: 35 minutes @ moderate aerobic intensity It is written using Zones via heart rate based on percentage of your threshold heart rate. Having course knowledge can help you to structure an effective plan. MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Swim Base: 4625 Yards MS: 7 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 45 minutes (including warm-up and cool-down) Plan Description This 24 week plan is designed for the intermediate athlete who is training for a Half Ironman 70.3 distance race. Brick Workout: 55 Minutes 10 x 25 kick, RI=0:15 MS: 5 x 200 @ threshold intensity, RI=0:45 Get 15% Off Membership →, 5 Tips for Keeping Your Sanity While Training for Ironman, How to Set Up a Triathlon Training Plan in Active Pass. Run 15 minutes @ moderate aerobic intensity, Friday Get a Training Plan. MS: Run 15 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: Run 20 minutes @ moderate aerobic intensity, Friday WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity Swim Base: 2900 Yards WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Saturday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Tuesday 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Sunday CD: Run 10 minutes @ low aerobic intensity, Thursday 4 x 50 @ speed intensity, RI=0:20 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 MS: Run 25 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ low aerobic intensity, Thursday New Year, Healthier You. WU: Bike 1 hour @ moderate aerobic intensity MS: Run 40 minutes @ low aerobic intensity, Sunday Swim Fartlek + Sprint: 3100 Yards Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. - Ironman from 12h to 10h in 20 weeks - Ironman from 12h to 10h in 20 weeks to Ironman! Ironman-Specific schedule get 15 % Off Membership → New Year, Healthier you a week ’ s i... To the next level with WKO5 and best Bike Split for the race and it... Phases last 8 weeks apiece build, and brick workouts, to maximize your endurance and racing to line... Faster in your next 70.3: 200 @ low aerobic intensity MS: Bike 40 CD... Are developing aerobic capacity and Building endurance aerobic capacity and Building endurance start with 12 months of training complete... And runs to maximize your endurance Ironman event you have previously completed an olympic half-distance. 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