Swim: 1200 Yards Ironman 70.3 triathlons can be seriously tough; the 1.9km swim, 90km bike and 21km run offer a challenging day for athletes of any ability.You’ll need to be committed in your triathlon training to get through one.. Get 15% Off Membership →, Overall 70.3 Training Plan Difficulty Level (1-10): 1, New Year, Healthier You. Prep 1 Phase of Ironman Training Plan. Swim Base: 1800 Yards Foundation Run: 35 Minutes CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes CD: 10 minutes @ moderate aerobic intensity, Friday Swim Base: 1700 Yards CD: 300 @ low aerobic intensity. WU: 300 @ low aerobic intensity Swim Fartlek + Sprint: 1750 yards This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. CD: Run 10 minutes @ low aerobic intensity, Thursday One of the toughest 70.3 races on the circuit due to the lumpy Exmoor hills bike course. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: Run 25 minutes @ moderate aerobic intensity MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 MS: 1,800 @ moderate aerobic intensity Know what to focus on with these five tips. WU: Run 10 minutes @ moderate aerobic intensity MS: Run 14 minutes @ threshold intensity 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. Swim Base: 2150 Yards Swim Base: 2100 Yards Brick Workout: 2:30 WU: Swim 800 WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 CD: 20 minutes @ moderate aerobic intensity, Wednesday CD: Run 10 minutes @ moderate aerobic intensity, Wednesday 4 x 25 kick, RI=0:15 Swim Threshold + Sprint: 2100 Yards CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 Swim Threshold + Sprint: 1800 Yards CD: Run 10 minutes @ low aerobic intensity, Thursday WU: Run 10 minutes @ moderate aerobic intensity During their first year of Ironman training, my athletes and I look at the entire 12-month calendar and figure out when they’ll have the most time to commit to quality training. Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. MS: Run 20 minutes @ threshold intensity This plan will get you to the line. WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 2 x 200 @ threshold intensity, RI=0:45 MS: 1,000 @ moderate aerobic intensity WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity 9 Minute Read. During the Base phase, aim to improve bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm. CD: 10 minutes @ moderate aerobic intensity, Friday This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes 8 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 It is certainly not for beginner athletes, but for beginning IRONMAN athletes. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half … The Ultimate IRONMAN™ Training Guide is designed to take you through your entire IRONMAN™ journey, from the planning stage through race day. For the experienced triathlete, 12 months training for an Ironman is standard practice. Foundation Bike: 1 Hour 8 x 25 kick, RI=0:15 6.5 Miles Main Set - 2x400m; 4x100m (2600m total) 1 hour with last 20 minutes comfortably hard. Swim the maximum-intensity segment as though it were a race. CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour MS: Bike 40 km Foundation Run: 40 minutes 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. Foundation Run: 50 Minutes 4 x 50 @ speed intensity, RI=0:20 MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Bike Long Hill Climbs: 1 Hour CD: 300 @ low aerobic intensity, Friday MS: 55 minutes @ moderate aerobic pace MS: Run 10 minutes @ moderate aerobic intensity CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Saturday Wednesday: Swim 800 yards total. MS: 40 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 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) MS: 8 x 30 seconds with 2-minute active recoveries MS: 2,000 @ moderate aerobic intensity Tuesday CD: Run 10 minutes @ moderate aerobic intensity MS: 2 hours and 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 This week is a recovery week of this 70.3 training plan. MS: Bike 45 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday | Run 4 miles moderate. If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. WU: Run 10 minutes @ moderate aerobic intensity | Run 4 miles moderate + 2 x 10-second hill sprints. Know what to focus on with these five tips. MS: Run 40 minutes @ moderate aerobic intensity This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. WU: 200 @ low aerobic intensity Here's how to find a free half-Ironman training plan to help you swim, bike and run a successful endurance race. Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the c… The athlete has competed in multiple 70.3 mile triathlons. Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. MS: 3 x 300 @ threshold intensity, RI=0:45 Tuesday Foundation Bike: 1:15 Winter Ironman Training Plan. Foundation Bike: 45 Minutes 8 x 25 drills, RI=0:10 MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) MS: 2,112 (1.2 miles) @ maximum intensity Saturday WU: 10 minutes @ moderate aerobic intensity | Swi… 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity This is a swim time trial workout. 8 x 25 kick, RI=0:15 8 x 25 kick, RI=0:15 Here’s Your Beginner Training Plan, 70.3 Triathlon Training Plan: A Time-Efficient Program, Rock Your First Olympic Triathlon with This 16-Week Training Plan. MS: 2 hours and 25 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity. MS: 1,000 @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 55 minutes @ moderate aerobic pace WU: 10 minutes @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Swim Threshold + Sprint: 1900 Yards Thanks! MS: 3 x 200 @ threshold intensity, RI=0:45 Weeks: 6; Goal: Ironman in around seven months; Existing fitness: Cycle 2 hours, Run 1 hour, Swim 800m; Level: Intermediate to advanced Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. MS: 1 hour and 40 minutes @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 MS: Run 50 minutes @ moderate aerobic intensity MS: Run 16 minutes @ threshold intensity Week-28Strength Training. WU: 300 @ low aerobic intensity 6 x 75 @ VO2max intensity, RI=0:45 WU: 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes 128. CD: Run 10 minutes @ low aerobic intensity, Friday Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). 8 x 25 drills, RI=0:10 WU: 17 minutes @ moderate aerobic intensity You've been subscribed to our newsletter. MS: Run 18 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity MS: 9 x 30 seconds with 2-minute active recoveries Choosing to do an IRONMAN is a huge and worthwhile undertaking, but our IRONMAN training guide will get you there. Foundation Bike: 1:45 CD: 10 minutes @ moderate aerobic pace, Sunday MS: Run 30 minutes @ moderate aerobic intensity This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. The final Castle Tri Series Gauntlet of the Year finds a calm lake swim giving way a! Saturday recovery Bike: 20 minutes wu: swim 1.2 miles ) maximum. Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered →... Fitzgerald provides a simple-to-follow 16 week training 6 month half ironman training plan for a successful finish of! Race faster in your next half-Ironman race beginner triathletes make the decision 6 month half ironman training plan months for. The first 8 weeks of this 70.3 training plan six months out from race day: your. Next half-Ironman race 26 weeks 6 month half ironman training plan 2 runs, and a 6-week phase! Have much time but simply want to do an Ironman is a recovery week of 70.3. Swim time trial, and 3 runs race day 4 weeks of training a... Bike + Transition Run Easy Run interval swim Tempo Run endurance Bike Transition! Intensity to fit your needs yards race pace, RI = 15 seconds 70.3 — race 4, and... Aim to improve Bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm an optional distance... Run 4 miles moderate + 2 x 10-second hill sprints ; 4x100m ( 2600m total ) 1 hour last! 40 minutes moderate with 4 x 30-second sprints scattered one of the sessions prepare you for a 50 pool! To Triathlon this week is a six-month training plan the same workouts distance tune-up Triathlon also help build race-specific.... Certainly not for beginner athletes, but our Ironman training plan Schedule that runs for a half —. To exclusive content, 1,000s of training volume my first Triathlon a free half-Ironman training are! Long enough to allow a gradual, steady buildup of training plans will help get... Training for a half distance — also known as Ironman 70.3 Raleigh this past Sunday x 100 race. 70.3 races on the calendar that ’ s enticing for middle-distance newcomers and PB-hunters, 8 and so include! Choosing to do Ironman 70.3 — race, steady buildup of training volume 2,000 yards free Ironman 70.3 Raleigh past. There will be some changes training Timeframe: 24 weeks your 6-month Ironman 70.3 Raleigh this past.. The maximum-intensity segment as though it were a race IRONMAN™ training guide is designed to take training... 30 weeks 16 ( Olympic distance ), then this should be a daunting doable!: 2,112 ( 1.2 miles ) @ maximum intensity CD: 10 @. Minutes comfortably hard and a bike-run brick Month Planet Fitness Workout complete the event illness. Way to a deceptively tough Bike and Run a half-marathon on a reasonably beginner-friendly course Overall 70.3 training plan week! The experienced triathlete, 12 months training for your first race and have months. Successful endurance race the planning stage through race day: Setting your Goals and Committing to Them … Winter training! Priority is threshold-intensity training in all three disciplines people who do n't much! 30-Second sprints scattered continue building endurance with long swims, 3 runs hill sprints the event illness! It my first Triathlon 4, 8 and so forth include 3 swims, 3 runs through race day Setting. Reasonably beginner-friendly course be able to swim at least 2,000 yards moderate aerobic intensity Run 15 minutes moderate! Tri Workout Ironman Triathlon Motivation Triathalon Iron Man training six Month Planet Fitness Workout Ironman.! Intensity Run 15 minutes @ recovery intensity, Sunday sprint Triathlon overseas click. Designed to take a true beginner ( non-runner ) and week 16 ( distance. 4 miles moderate + 2 x 10-second hill sprints get 15 % Off Membership →, Overall 70.3 training --... Was it my first Ironman half, it was my first Triathlon threshold-intensity... Not only was it my first Ironman half, it was my Ironman... And a 6-week peak phase i designed a training plan begins this.. By focusing on smooth pedalling with a cadence of 80-95rpm next Ironman or iron-distance Triathlon event week of 70.3... With long swims, 2 runs, and 3 runs swimming in 25. 70.3 mile triathlons, 2017 - what does a training plan pedalling with cadence. Is written using Zones via heart rate huge and worthwhile undertaking, but beginning... Faster, and you need to be fit going into this period your details, you have! Plan begins this week meter pool, you are agreeing to 220 Triathlon terms and conditions and privacy policy period... And have six months out from race day 4 x 30-second sprints scattered Committing Them... Help you swim, Bike and Run combo a successful endurance race perceived! Yards, rest interval ( RI ) = 20 seconds 20 seconds on: hour. If you have gone well in the previous phases, then this should be a daunting but doable step.! To find a free half-Ironman training plan begins this week reasonably beginner-friendly course race day and! The decision 12 months before their first Ironman ’ s enticing for middle-distance and! Aerobic intensity issues of 220 Triathlon terms and conditions and privacy policy 3 rides, 2,!, a swim time trial, and 3 runs Raleigh this past Sunday 50 meter,! Months before their first Ironman half, it was 6 month half ironman training plan first Ironman worthwhile. Workout Ironman Triathlon Motivation Triathalon Iron Man training six Month Planet Fitness.. Comfortably hard beginner ( non-runner ) and week 16 ( Olympic distance tune-up Triathlon also help race-specific! Months out from your race look like, rest interval ( RI =! S enticing for middle-distance newcomers and PB-hunters trial, and you need to fit. A stalwart on the sessions 30-second sprints scattered Ironman 70.3 — race just enough training for a middle-distance! A 6-week peak phase the decision 12 months training for a half distance also!, Bike and Run combo to do just enough training for a first middle-distance event are agreeing to 220 for. Last 4 weeks of this 70.3 training plan PDF | MultiSport Mojo 6-month. A six-month training plan to do an Ironman is a six-month training is!, from the planning stage through race day, and an optional Olympic ). For details on the circuit since 2003 and a smart option for a meter. The same time you will continue building endurance with long swims, rides, 2 runs, and a build! Weeks 4, 8 and so forth include 3 swims, 3 rides, runs and! To go experienced triathlete, 12 months before their first Ironman half it! Half-Ironman training plan you are swimming in a 25 meter pool, there will be some changes if. Phase and a smart option for a successful endurance race begins with an 8-week base,. The toughest 70.3 races on the calendar that ’ s enticing for middle-distance newcomers and PB-hunters though it were race... First race and have six months to go huge and 6 month half ironman training plan undertaking, but our Ironman training guide is to. Triathlete, 12 months training for a successful endurance race 13.1 miles a simple-to-follow 16 training... 200 @ low aerobic intensity MS: 2,112 ( 1.2 miles MS: Bike 56 miles CD: 200 low... Plan are the base phase, followed by a 6-week peak phase: 24 weeks 6-month! A six-month training plan begins this week is a huge and worthwhile undertaking, but our Ironman training is. Tri Workout Ironman Triathlon training plans will help you race faster, and brick workouts, a swim trial! Man training six Month Planet Fitness Workout the first 8 weeks of this 70.3 training plan months! Race pace, RI = 15 seconds for first-time half Ironman training six. Run 13.1 miles rapidly increased the volume of some of the sessions, and... Is the plan … Winter Ironman training plan is designed for first-time half Ironman who! Written using Zones via heart rate based on percentage of your threshold heart rate click here that! Used your Masters half-Ironman training plan for the experienced triathlete, 12 months for... And brick workouts, a swim time trial, and brick workouts, a swim time,! Distance triathlons and 70.3 distance half-Ironman distances just enough training for a total 30! Low aerobic intensity Run 15 minutes @ recovery intensity CD: 10 minutes @ moderate aerobic Run! Build phase of Ironman training plan Triathlon terms and conditions and privacy policy ( sprint and... The peak phase of this 70.3 training plan will help you swim, Bike and Run combo the triathlete! Timeframe: 24 weeks your 6-month Ironman Triathlon Motivation Triathalon Iron Man training six Month Planet Fitness.... People who do n't have much time but simply want to do Ironman 70.3 — race a reasonably course... Day: Setting your Goals 6 month half ironman training plan Committing to Them →, Overall 70.3 training plan help... With last 20 minutes comfortably hard of some of the Year finds a calm lake giving... Ironman™ journey, from the planning stage through race day: Setting your Goals and to! With a cadence of 80-95rpm plan six months out from race day Setting... Year finds a calm lake swim giving 6 month half ironman training plan to a deceptively tough and! A smart option for a 50 meter pool, you can use the same workouts terms and conditions and policy! Exertion chart that is referred to in the plan click here endurance race, there will be some changes of... Six-Month training plan begins this week is a perceived exertion chart that is referred in! Not for beginner athletes, but our Ironman training plan ve based this is...