Swim Base: 2900 Yards MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. MS: 1 hour and 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity Either way, you need shoes that will withstand the rigors of half-iron training miles. 9 x 50 @ speed intensity, RI=0:20 Before signing up for a race, its important to take stock of a few things: Thats not to say any of the above factors will automatically disqualify you from taking on the challenge. Run 13.1 miles, Tuesday 10 x 25 kick, RI=0:15 But how do you train for a half Ironman? 10 x 25 kick, RI=0:15 (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. Designed for the MASTERS (40+ years old) triathlete who has completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). Our training plans are for athletes who dont feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 350 @ low aerobic intensity You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. Swim Base: 2450 Yards CD: 250 @ low aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Friday MS: 1 hour and 10 minutes @ high aerobic intensity Some races call themselves middle distance while others use half-iron or 70.3. These are all the same race distance, and the name usually comes down to branding. MS: Run 1 hour @ moderate aerobic intensity WU: 350 @ low aerobic intensity Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. While not required, sunglasses will let you see better and protect your eyes on the bike. Would you like your friends and family there to cheer you on, or would you rather fly solo? 5 x 200 @ threshold intensity, RI=0:20 Sleep is a critical part of adaptation, allowing the body to absorb and recover from the work you did in the days and weeks prior. As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). SWIM | Novice IRONMAN 24 week Training Plan Percentage Swimming Swim Progression. 10 mins in upper Z3 + 2 mins recovery in Z1. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity For some, it can be a challenge to find an hour during the work day for a swim or three hours for a long ride on the weekend. Take in 500-700+ mg of sodium per hour to replace electrolytes lost in sweat. To help you train at the right levels, we use five training zones, based on feel or heart rate. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). 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. 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). 10 x 25 kick, RI=0:15 MS: Run 25 minutes @ moderate aerobic intensity MS: Run 50 minutes @ moderate aerobic intensity, Sunday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 34 minutes @ threshold intensity The best fuel for racing a half Ironman is the one that is well-tolerated by your body and does not cause stomach upset while racing. WU: 350 @ low aerobic intensity MS: 2,400 @ moderate aerobic intensity Fartlek Run: 45 Minutes 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). CD: 10 minutes @ moderate aerobic intensity, Friday MS: 2 hours and 10 minutes @ moderate aerobic intensity Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. Brick Workout: 1:30 10 x 25 kick, RI=0:15 Fitness adaptations take weeks and months to occur, rather than days. CD: 38 minutes @ moderate aerobic intensity, Wednesday But you will also maximize your aerobic capacity and build high-intensity fatigue resistance and efficiency through challenging high-intensity workouts including swim sprint intervals, cycling speed intervals, and running hill repetitions. 15 mins in upper Z3 + 2 mins recovery in Z1. RELATED: Strength Training for Triathletes. MS: 40 minutes @ moderate aerobic intensity This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. WU: 350 @ low aerobic intensity After two weeks on this plan, add roughly one-third to all times and distances. CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours 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. WU: Run 5 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2900 Yards Choosing a race course is not just about the race itself, but how youre able to prepare. CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 Long Bike: 5:15 The biggest concern for many new triathletes is learning how to swim in your triathlon event. Think about the conditions for your training and racing. Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . MS: Run 2 hours and 10 minutes @ moderate aerobic intensity An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. Foundation Run: 55 Minutes MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 A steady run, mainly in Z1-Z2. During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. WU: 350 @ low aerobic intensity For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 6 x 50 @ speed intensity, RI=0:20 CD: 350 @ low aerobic intensity, Foundation Run: 45 Minutes MS: Run 20 minutes @ moderate aerobic intensity, Sunday When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Run Lactate Intervals: 40 Minutes Swim Fartlek + Sprint: 1800 Yards Fartlek Run: 45 Minutes For the best outcome, input the date for your A target race and the tool will default to a plan that will fill that gap nicely. WU: 35 minutes @ moderate aerobic intensity 8 x 50 @ speed intensity, RI=0:20 Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. WU: 350 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. CD: 350 @ low aerobic intensity, Sunday 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). 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. If you want, you can then adjust the plan length to start it on a different day. Below, well talk about how to choose the best half-iron distance race for you. WU: Run 10 minutes @ low aerobic intensity Brick Workout: 2 Hours Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. This mid-levelIronman training plan iscustom made for those who want to do more than just finish an Ironman. The longer plans start easier and progress more gradually. As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! We suggest you always know what swim youre doing, before you get in the pool. WU: 10 minutes @ moderate aerobic pace MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 A race belt will help you on race day by keeping your number on your body at all times from the bike to the run (depending on the rules) without wasting time pinning it to your clothing. Download the app. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:20 Zone 5 Feels like V. While racing, they can help you with pacing and properly doling out your effort. 30 BR 24.8 miles RS 1:30 Z1 4:10 Run 30 Z1/Z2 15BR 15 BR 6.2 miles RS 2:00 8:45 Week 14 Swim 2500 TECH-B 3000 ST-B 2500 E-B 2:40 Bike 45 TEMPO-B 40 Z1 2:00 Z1/Z2 3:25 . 10 x 25 kick, RI=0:15 Swim the maximum-intensity segment as though it were a race. WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity Brick Workout: 1:30 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. MS: 2,400 @ moderate aerobic intensity This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes PULL Freestyle with a pull-buoy between your thighs. CD: 10 minutes @ moderate aerobic intensity, Wednesday An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. Swim Base: 2000 Yards WU: Run 10 minutes @ moderate aerobic intensity How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Swim Fartlek + Sprint: 2350 Yards 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). Running Strides:MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 2600 Yards You'll need a decent base level of fitness and an understanding of working at differing levels of intensity. MS: 24 minutes @ threshold intensity 8 x 25 drills, RI=0:10 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). WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Wednesday 10 x 75 @ VO2max intensity, RI=0:30 10 x 25 drills, RI=0:10 MS: 1 hour and 10 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ high aerobic intensity WU: 10 minutes @ moderate aerobic intensity Brick Workout: 1:35 MS: Run 1 hour and 20 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 CD: 350 @ low aerobic intensity, Saturday MS: Run 30 minutes @ moderate aerobic intensity, Friday Read this article on the new Outside+ app available now on iOS devices for members! CD: 350 @ low aerobic intensity. 8 x 25 @ speed intensity, RI=0:20 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity Thisresource from coach Matt Dixonis also an excellent guide to optimizing your time in order to optimize your performance. Foundation Run: 45 Minutes Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! The good news is that you can build up slowly and gradually, so you dont need to launch into full training on day one. You should also include some runs straight after cycling, just to get used to the feeling. WU: Run 10 minutes @ moderate aerobic intensity Download the app. MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 36 minutes @ threshold intensity Many half-iron training plans talk about how much youll need to train, but they dont typically talk about how much youll need to eat. In recent years, the half-Iron has become one of the most popular events in triathlon, as athletes discover the 70.3-mile race allows them to get a taste of full Ironman racing without the time and energy commitment of a full Ironman. WU: 350 @ low aerobic intensity MS: Run 2 hours and 20 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Ironman is a trademarked name for races owned by the Ironman brand; they have also trademarked Ironman 70.3. Many people use 70.3 as shorthand for all races, in much the same way they use Kleenex for all facial tissue or Band-Aid for all adhesive bandages. 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. WU: 10 minutes @ moderate aerobic pace CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 10 x 25 kick, RI=0:15 Brick Workout: 4:30 MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 And replace todays run with Fridays workouts. MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). The right Ironman training plan can help you perform your best on race day. MS: 3,500 @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Remember, these distances are programmed for a half Ironman distance of 70.3 miles, which consists of a 1.2-mile swim . Swim Base: 1900 Yards If you already have a solid foundation of knowledge, skills, and fitness in all three sports, a 10-week training plan can get you to the start line of your first 70.3. Recovery Run: 30 Minutes Triathletes Complete Guide on How to Train for an Ironman, A 20-Week Training Plan for Your First 70.3 Triathlon, Triathlon Training Plan: Your First Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. Its a good time to double-check your race day logistics and strategies. Brick Workout: 2:50 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.