Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. MS: 2 hours and 25 minutes @ moderate aerobic intensity Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). WU: Bike 1 hour @ moderate aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 RELATED:Data Dive: The Fastest and Slowest Ironman and 70.3 Courses, However, flat and fast neednt be your only consideration for choosing the best 70.3 race for you. To get through a long race like a half-iron, youre going to need a lot of gear. MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 A good pair will be ventilated enough to let you wear them on the run as well. WU: 250 @ low aerobic intensity The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. RELATED:Practical Guidelines for Fueling and Nutrition. 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). WU: 350 @ low aerobic intensity Brick Workout: 1:35 These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Tempo Run: 36 Minutes CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 Then we have the training plan for you! The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. WU: 10 minutes @ moderate aerobic intensity Contents [ hide] CD: 37 minutes @ moderate aerobic intensity, Wednesday for age-group triathletes is 5:51 for men and 6:18 for women. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 3 x 200 @ threshold intensity, RI=0:45 Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). CD: Run 10 minutes @ moderate aerobic intensity, Friday 3 x 200 @ threshold intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic pace 10 x 25 kick, RI=0:15 You can start our Off-Season (Fitness Maintenance) plans anytime you like. Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. Exercise physiologist Dr. Stacy Simsrecommendsmen and women take in 20-30g of protein in the 30-45 minutes immediately following a workout; women should also take in 0.75g of carbohydrates per kilogram of body weight immediately following prolonged sessions in order to maximize muscle glycogen restoration and men 1-1.2 g/kg body weight. 13 mins in upper Z3 + 2 mins recovery in Z1. MS: Run 50 minutes @ moderate aerobic intensity, Sunday The first 8 weeks of this training plan constitute the base phase of training. WU: Run 10 minutes @ low aerobic intensity Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 10 x 25 drills, RI=0:10 MS: Run 50 minutes @ moderate aerobic intensity Swim Base: 2650 Yards 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). You should also include some runs straight after cycling, just to get used to the feeling. Foundation Bike: 1:15 5 x 50 @ speed intensity, RI=0:20 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 250 @ low aerobic intensity, Long Run: 1:05 WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity Swim Base: 2250 Yards Recovery Run: 25 Minutes So how do you find the time to train for a half-iron triathlon? 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 2900 Yards 10 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:10 You are looking at between 5 and 6 days a week of training sessions. WU: 39 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 45 minutes @ moderate aerobic intensity, Sunday As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. Recovery Bike: 20 Minutes Brick Workout: 1:20 Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. MS: Bike 12 miles Recover Run: 30 Minutes Swim Base: 2900 Yards WU: Run 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Tuesday To help you train at the right levels, we use five training zones, based on feel or heart rate. MS: 5 hours and 25 minutes @ moderate aerobic intensity A swim cap will keep your hair from flying everywhere while you swim, but itll also keep you warm, and for 99% of races, youll need to wear one on race day. CD: 33 minutes @ moderate aerobic intensity, Wednesday 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). WU: 350 @ low aerobic intensity Thursday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Brick Workout: 3:25 WU: Run 10 minutes @ moderate aerobic intensity It is always a good idea to follow a structured training plan that has been designed by a coach with many years of experience. 12 x 25 @ speed intensity, RI=0:20 Swim Base: 2450 Yards WU: 10 minutes @ moderate aerobic intensity Brick Workout: 55 Minutes WU: 350 @ low aerobic intensity Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. MS: 3 hours and 40 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Swim Base: 2300 Yards (Beginners starting from scratch should plan a 1-2 year Ironman training plan) How Long to Train for an Ironman A beginner triathlete needs to start with 12 months of training to complete an Ironman. MS: 1 hour and 40 minutes @ moderate aerobic intensity But that doesnt mean you need to go out and buy everything right now. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. 4 mins in low Z4 + 30 secs recovery in Z1. Straight after your ride, grab your running shoes and run for 15 mins all in Z3. The key workouts are base and fartlek swim intervals and foundation and long rides and runs. 10 x 25 drills, RI=0:10 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). WU: 10 minutes @ low aerobic intensity How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Foundation Run: 45 Minutes MS: 34 minutes @ threshold intensity CD: 10 minutes @ moderate aerobic intensity, Saturday What does a typical 70.3 nutrition plan look like? Like what you see? MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 *Plus, youll also receive free training advice via email from head coach Phil Mosley! Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. MS: 7 x 75 @ VO2max intensity, RI=0:45 MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) For example, if youre new to triathlon or prone to injury when exercising, its a good idea to spend some time strengthening your body and gradually building your endurance so that you can handle long workouts and an even longer race. Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 10 x 25 drills, RI=0:10 All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. RELATED: Strength Training for Triathletes. WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). A half Ironman is a big step-up from the standard Tri. WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 9 x 50 @ speed intensity, RI=0:20 We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. WU: 250 @ low aerobic intensity 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Choosing a race course is not just about the race itself, but how youre able to prepare. 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). 10 x 25 kick, RI=0:15 8 x 25 @ speed intensity, RI=0:20 MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. CD: 250 @ low aerobic intensity, Long Run: 2 Hours Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. 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) Run 13.1 miles, Tuesday WU: 10 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity