10 x 25 kick, RI=0:15 This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity They designate Monday as a rest day; I have added strength training in this plan on Mondays. Olympic-Distance Triathlon 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). WU: 350 @ low aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity Steady State Bike: 1:30 10 x 25 kick, RI=0:15 If you are a weaker swimmer but an experienced runner, dont shy away from spending more time in the water and less time out running, although be aware that learning to run off the bike is very different to standalone running and can take time to get used to. 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday First up, let's just clear up the naming - middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event. That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. CD: 350 @ low aerobic intensity, Thursday 5 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Wednesday *Plus, youll also receive free regular training tips from head coach Phil Mosley! 10 x 25 drills, RI=0:10 Are you an Outside+ member? Dont be afraid to take the time to do the necessary research. Below, well talk about how to choose the best half-iron distance race for you. Swim Fartlek + Sprint: 2700 Yards MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. MS: Run 45 minutes @ moderate aerobic intensity Thursday WU: 350 @ low aerobic intensity 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). For Black Friday, we are also giving a bonus $20 off any new annual subscription! The sooner you start, the more time you have to build up your fitness gradually. The plan below has been specifically designed to help intermediate-level triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of the Woburn Abbey Half-Iron, presented by tri for life (opens in new tab). 12-Week Half Ironman Triathlon Training Plan. After two weeks on this plan, add roughly one-third to all times and distances. Swim Base: 1800 Yards Success! You can ride outdoors, or on an indoor trainer. Training will start to include more higher-intensity work and race-pace efforts. MS: 1,650 @ maximim intensity A minimum level of fitness in each discipline is necessary to successfully begin this plan. MS: Run 16 minutes @ threshold intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 5 minutes @ moderate aerobic intensity, Thursday MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Swim Fartlek + Sprint: 2575 Yards CD: Run 10 minutes @ low aerobic intensity, Thursday Create a personalized feed and bookmark your favorites. 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 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. CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 CD: 250 @ low aerobic intensity, Tuesday BUILD Do each rep slightly faster than the previous. Steady State Bike: 1:15 WU: 10 minutes @ moderate aerobic pace Like what you see? You should also start working in some brick sessions here (swim to bike and/or bike to run). MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 WU: 350 @ low aerobic intensity Swim Base: 2250 Yards 10 x 25 kick, RI=0:15 9 x 25 @ speed intensity, RI=0:10 It just means you need to realistically evaluate whether training for a 70.3 fits into your current lifestyle and how to do it in a way that will keep you happy and healthy. CD: 350 @ low aerobic intensity, Long Bike: 4:45 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). Note: Bike and Run workouts are mostly written in duration. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. MS: 8 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 50 minutes (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 CD: 350 @ low aerobic intensity, Saturday Brick Workout: 1:20 Average weekly training hours are 7:00 with the biggest week at 9:19 hours. 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. While racing, they can help you with pacing and properly doling out your effort. 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) Swim Base: 2700 Yards WU: 10 minutes @ moderate aerobic intensity I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. CD: Run 10 minutes @ low aerobic intensity, Friday WU: 10 minutes @ low aerobic intensity

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