split 15 SR at threshold (10K pace), MS: 5 x (4min. 15min. 2min. MS: 25 minutes @ moderate aerobic intensity Bike: 90min., Tempo MS: 4 x (3:00 SE/2:00 easy) above race/ 3min. WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 4 x 100 @ VO2max intensity, RI=1:00 Swim: 1200 Yards Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. There are bike-run (brick) workouts on most Saturdays beginning with week 4. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 3x 800 Pull 30 SR 60-65 rpm/4min. 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity tempo/ 1min. The final 10 days constitute a tapering period. Early Season Swim Workouts For Improving Race Pace easy) Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. Does this mean that you are supposed to do 5 sets of 100 m drills of, then rest and do 2 sets of 400 meters fast? RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. hard (<95% max)/ 1min. Take approximately 30 seconds rest between. CD: 10 minutes @ moderate aerobic intensity, Friday This 20 week program is an Intermediate Plan for 70.3 athletes. Tempo Bike: 1:15 Run off the bike: 30min. MS: 2 x (16min. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 There is a race simulation day in week 12 and a race day fitness benchmark in week 16. Swim Base: 2400 Yards 3 Buoy and band only fast turnover TT/ 5min. 90sec. MS: Run 40 minutes @ moderate aerobic intensity MS: 1,800 @ moderate aerobic intensity Create a personalized feed and bookmark your favorites. CD: 250 @ low aerobic intensity. CD: 10 minutes @ moderate aerobic intensity, Wednesday Choose a sign and put a max effort in (RPE 9-10) until you reach it then back to normal pace. CD: 10 minutes @ moderate aerobic intensity, Sunday Get feedback, stay on top of your training and perform at your best. WU: 10 minutes @ moderate aerobic intensity MS: 5 x 300 steady with 5 SR MS: 10min. easy), Swim: 50min., Race specific WU: 21 minutes @ moderate aerobic intensity Swim Base: 1000 Yards CD: 10 minutes @ recovery intensity, Sunday 200 easy) MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Guess those are the specific details a cyclist (my primary sport for many years) looks for. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. Wednesday: Swim 800 yards total. If too difficult, you can switch to a zone 2 ride for the entire duration. WU: 10 minutes @ recovery intensity 8 x 25 drills, RI=0:10 MS: 300 Buoy only 8 x 25 drills, RI=0:10 Long Bike: 2:45 15min. MS: 2 x 400 @ threshold intensity, RI=1:00 I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Brick Workout: 2:30 (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. The 36 Best Gifts for Triathletes 2022 Edition! This is a swim time trial workout. 8 x 200 at target race pace on 10 SR 6 x 75 @ VO2max intensity, RI=0:45 10K to 5K effort/2min. 4 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Friday EZ running, Swim: 45min., Speed Variables This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. 8 x 25 drills, RI=0:10 5 x 90sec. Swim Threshold + Sprint: 1100 Yards Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. Running Strides: 2 x 75 as 25 sprint/50 steady 15 SR To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 1,000 @ moderate aerobic intensity MS: 2 x ( MS: 55 minutes @ moderate aerobic pace MS: 60min. easy 80-90rpm MS: Bike 56 miles MS: 1,200 @ moderate aerobic intensity 30 min. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Saturday Rode 34 yesterday w/ many steep climbs. CD: Run 10 minutes @ moderate aerobic intensity Thank you for the resources. Foundation Run: 40 Minutes at 105 rpm Upload completed workouts from your favorite tracking app or device. MS: 10 x ( WU: Run 10 minutes @ moderate aerobic intensity easy) 200 easy pull tempo/ 1min. 1,000 faster than the first one (note change in effort) MS: 4 x 12min. Threshold 8 x 25 drills, RI=0:10 Track your performance with robust data tracking and detailed graphs. 8 x 25 kick, RI=0:15 +++ MS: 2 x ( This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. core strength, Swim: 75min., Threshold 15min. Do the 400, rest 30-60 sec, then do the second 400. 1min. This plan builds the long run to 2:15 and the long ride to 4:30. steady aero 80-90rpm, Run: 75min., Threshold The T.I.M.E. Coach Alisons plans are designed to set you up for success! aero tempo, Run: 75min., Tempo CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. 200 warm up 15min. 8 x 25 drills, RI=0:10 MS: Run 25 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Foundation Run: 45 Minutes MS: 55 minutes @ moderate aerobic pace Transition Run pace. MS: 60min. CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. Thanks!! Bike: 75min. core strength, Bike: 80min., Threshold Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. 4 x 25 build to fast @ :30 CD: Run 10 minutes @ moderate aerobic intensity 2 x 100 strong 15 SR MS: 4 x 6min. easy) best effort 60-65 rpms/4min. Run: 50min., Speed 5min. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity core strength, Swim: 45min., Threshold SE/2min. race effort/90sec. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: 300 @ low aerobic intensity 2 x (1 x 100 at moderate tempo/ 2min. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. (As a personal example, when training for road races, I 100% prefer mileage-based running plans rather than time-based plans). Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Speed 8 x 25 drills, RI=0:10 4min. There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! 2. Congrats on tackling your first 70.3! easy MS: Run 16 minutes @ threshold intensity at 100 rpm, 2min. Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. easy, Swim: 90min., Aerobic +++ Bike: 75min. MS: Bike 45 minutes @ moderate aerobic intensity Adjust as needed. easy Swim Base: 2000 Yards MS: 10min. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. +++ Swim Fartlek + Sprint: 1750yards 6min. We do these short sessions to wake mind and body up and prepare ourselves for the big day. easy, 10min. 8 x 25 kick, RI=0:15 MS: 2,000 @ moderate aerobic intensity 15min. +++ 15min. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 800 build by 200 MS: 3 x ( Swim Base: 1600 Yards To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. 3min. 8 x 25 kick, RI=0:15 Every fourth week is a recovery week. Download the app . 20 x 50 race effort on 5 SR Alison Freeman: USAT Level II Endurance, IRONMAN, & TrainingPeaks Level 2 Certified Triathlon Coach. CD: 300 @ low aerobic intensity, Saturday MS: 8 x (15sec. This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. MS: 10 x 75 fast 15 SR fast/30sec. This week is a recovery week of this 70.3 training plan. Before starting the plan, you must be relatively fit, injury free and with no health concerns. CD: 10 minutes @ moderate aerobic intensity, Wednesday Also: Walk around and make yourself familiar with it. easy Its definitely a great way to challenge yourself in your triathlon journey. Bike: 90min., Tempo drop another 5 sec. tempo Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! +++ From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. Include: 30 best possible distance, Swim: 65min. WU: 300 @ low aerobic intensity WU: Swim 1.2 miles aero 90-95 rpm, race position) CD: 9 minutes @ low aerobic intensity, Thursday 1. Week 1 Monday: Rest. 6 x 100 @ VO2max intensity, RI=1:00 2 x (30sec. 15min. WU: 22 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Long Bike: 2:15 MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: Run 20 minutes @ moderate aerobic intensity From there, the next level is tempo training. 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). 8min. Foundation Run: 40 Minutes MS: Run 20 minutes @ moderate aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. Saturday Foundation Run: 40 Minutes Quickly view upcoming workouts in the TrainingPeaks app. 1 x 3min. +++ 5min. easy) The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. Easy running, Swim: 45min., Speed development This will allow you to set your heart rate zones for the rest of the plan. 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo WU: 300 @ low aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Friday You should break up your swim workouts into smaller chunks with regular rest periods. 200 easy +++ Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout. MS:2 x ( 6 x 50 MAX effort SPRINT 30 SR MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery 2 Small paddles only Notice all plans (not just this one) are based on time (rather than yards or miles). tempo/ 2min. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: Run 10 minutes @ moderate aerobic intensity Bike: 60min., Low resistance 8 x 25 drills, RI=0:10 Multisport Mastery https://multisportmastery.com/ 100 at or slightly above race pace Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. CD: 10 minutes @ moderate aerobic intensity, Wednesday When working in this zone you are able to hold a conversation. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Great to hear from you. MS: 3 x 200 @ threshold intensity, RI=0:45 600 as fins neg. 3min. Save my name, email, and website in this browser for the next time I comment. +++ #1, #3, #5 pull strong +++ 20 Week Half Ironman Training Plan for Beginners; Let's get started! Swim Base: 2500 Yards It is not meant for advanced athletes looking to PR. 8 x 25 drills, RI=0:10 5-10min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 300 @ low aerobic intensity, Saturday MS: 8 x 50 steady 10 SR WU: 10 minutes @ moderate aerobic pace 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: 300 @ low aerobic intensity. MS: 3 x 25min. WU: Run 10 minutes @ low aerobic intensity This plan will allow you to start the race with confidence and finish the race strong. warm-up CD: 300 @ low aerobic intensity, Sunday Way to go Andy! 5 x 75 @ VO2max intensity, RI=0:45 MS: Run 1 hour and 10 minutes @ moderate aerobic intensity easy) #2 & 5 50 easy/ 50 fast easy, Swim: 80min., Endurance 4 x 300 descend 1-4 Pull 100, 200, 300, 400 CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 300 @ low aerobic intensity MS: 1500 pull (paddles/bouy/band) Repeat this 5 times (500m total of drills). the specific zone numbers may vary a bit. 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) easy MS: 7 x (4min. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . WU: 10 minutes @ moderate aerobic intensity MS: 12min. MS: 20 x 50 at Target race effort on 5 SR Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. WU: 19 minutes @ moderate aerobic intensity hard big gear, strong/4min. MS: Run 20 minutes @ moderate aerobic intensity, Sunday pace 10 SR WU: 300 @ low aerobic intensity 50 Back MS: 30min. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. hard 85-95 rpms/4min. 10min. | Run 4 miles moderate + 2 x 10-second hill sprints. MS: 3 x 300 @ threshold intensity, RI=0:30 CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes Run 10 minutes @ moderate aerobic intensity, Sunday MS: Run 10 minutes @ moderate aerobic intensity Read this article on the new Outside+ app available now on iOS devices for members! Saturday Hard to define these in time? repeat back down to 30sec. Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. MS: Run 15 minutes @ moderate aerobic intensity steady aero, 80-90 rpm, Run: 75min., Threshold How to Use Periodization in Your Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Triathletes Complete Guide to Nutrition and Fueling, Super Simple Ironman 70.3 Triathlon Training Plan, Rock Your First Olympic Triathlon with This 16-Week Training Plan, Triathletes Complete Guide on How to Train for an Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, In Case Youve Forgotten, 70.3 Season Starts Soon. +++ Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. Speed +++ Speed Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). Your pre-race taper begins on Thursday. MS: 1,650 @ maximum intensity They were designed for training in a 25 yard pool. +++ easy, Bike: 90min., RPM work drop 5 sec. As an Amazon Associate I earn from qualifying purchases. WU: 300 @ low aerobic intensity Foundation Run: 1 Hour Foundation Run: 45 Minutes faster than previous 100s should be race pace WU: 300 @ low aerobic intensity +++ SE/ 2min. MS: 15 x 200 pull (band/buoy/paddles) 15 SR MS 5 x (25 fast/50 easy 15 SR Tony Rich https://www.eventhorizon.tv/. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 5min. Bike: 3:40 Bike: 4hrs. WU: 250 @ low aerobic intensity 15min. best possible effort Run: 20min easy, Brick: 1:45 total, Strength MS: 1,000 start easy, build to hard (note time) CD: 10 minutes @ moderate aerobic intensity, Friday Training hours per week will range from 6-11 hours. In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. MS: 2 x ( Bike: 3hrs., Endurance 3 x 100 moderate Brick Workout: 55 Minutes +++ That said, if you feel uncomfortable, its not harmful to take a longer rest since the main focus is form feel free to do a 20 sec rest if needed. uphill WU: 300 @ low aerobic intensity MS: Run 1 hour @ moderate aerobic intensity Try to get into open water a few times to practice. build, Swim: 90min., Strength Run off the bike: 20min. 6 x 25 @ speed intensity, RI=0:20 Long Bike: 2:30 MS: 3 x (8min. CD: Run 10 minutes @ moderate aerobic intensity, Saturday I specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. Swim Base: 1400 Yards 2 x (200 swim 4min. fast/ 15sec easy, Swim: 60min., Speed 15min. WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 2100 Yards +++ Build x 200 April 17, 2023 Matt Fitzgerald Heading out the door? MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold tempo/3min. Swim Threshold + Sprint: 1400 Yards Swim Base: 1600 Yards Run 15 minutes @ moderate aerobic intensity. +++ Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. MS: 3 x ( Foundation Bike: 1:15 I was able to complete my first 70.3! 50% standing, 50% seated bike session On any hills you ride half seated and half standing. 8min. easy It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. CD: Run 10 minutes @ moderate aerobic intensity 4min. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) Core workouts: There are several quick core workouts that are used throughout this plan. Compare to week 5, Run: 60min., Run test 6 x 100 @ VO2max intensity, RI=0:45 WU: Run 10 minutes @ low aerobic intensity Take approximately 30 seconds rest between. On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. Please read this section so you understand how to set your zones. Foundation Run: 35 Minutes WU: 300 @ low aerobic intensity Run: 20min. MS: 2 x 400 @ threshold intensity, RI=0:45 strides, easy walk between, Swim: 15min., On-course swim MS: 2 hours and 40 minutes @ moderate aerobic intensity total Swim Base: 1575 yards WU: 10 minutes @ low aerobic intensity CD: 300 @ low aerobic intensity, Saturday #3 & 6 All fast Has been training a minimum of 10 hours per week. CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes WU: Run 10 minutes @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 CD: 16 minutes @ moderate aerobic intensity, Wednesday +++ Run: 30min. Run: 30min. Do you have any tips on simulating hilly terrain? MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 2 x (30min. CD: 10 minutes @ moderate aerobic intensity, Wednesday Brick Workout: 1 Hour Plan Description IRONMAN 70.3 SANTA CRUZ TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete Course specific training!
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