Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. 10 x 25 drills, RI=0:10 They designate Monday as a rest day; I have added strength training in this plan on Mondays. MS: 2,800 @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: Run 1 hour and 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. MS: Run 15 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. Running Hill Repeats: 50 Minutes Wednesday To get through a long race like a half-iron, youre going to need a lot of gear. Fartlek Run: 45 Minutes CD: 10 minutes @ moderate aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity Swim Base: 1900 Yards 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. CD: Run 10 minutes @ moderate aerobic intensity, Friday Download The Free Printable PDF Plans Here! A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. The event will typically take you between four and eight hours to complete. 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). WU: 350 @ low aerobic intensity Happy training! WU: Run 10 minutes @ moderate aerobic intensity Be sure to sip on water and/or an electrolyte beverage throughout the day. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. MS: Run 30 minutes @ moderate aerobic intensity, Sunday MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 The best way to approach this is by following an expertly designed training plan. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. This is a swim time trial. It is doubled to a 40-week training plan. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 40 Minutes CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1 Hour RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 MS: Run 25 minutes @ moderate aerobic intensity Brick Workout: 1:35 Its a good time to double-check your race day logistics and strategies. Swim Base: 1600 Yards 12 x 25 @ speed intensity, RI=0:20 To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 This is a great option for individuals who are currently training 1-3 hours per week and are looking for a training plan that will help them take the next steps to prepare for their 70.3 race day. CD: 350 @ low aerobic intensity, Long Bike: 4:45 CD: 250 @ low aerobic intensity, Long Run: 1:05 Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. WU: 10 minutes @ moderate aerobic intensity The right Ironman training plan can help you perform your best on race day. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: 3 x 100 @ VO2max intensity, RI=1:00 Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. Triathlon distances: your complete guide Three-phase training plan MS: 40 minutes @ moderate aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Foundation Bike: 1:30 MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 MS: 55 minutes @ moderate aerobic pace Youre already fit. Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Think of the event like one long race, rather than three separate events. Ironman 70.3 St. George is a great example of thismany choose this extremely hilly race because of the breathtaking scenery and proximity to tourist destinations like Las Vegas, Zion National Park, and the Grand Canyon. FS Freestyle (also known as Front Crawl). MS: 55 minutes @ moderate aerobic pace If your race is on Saturday, take Friday as a rest day. WU: 10 minutes @ moderate aerobic intensity However, that doesnt mean the distance is for everyone. MS: Run 30 minutes @ moderate aerobic intensity, Friday WU: 250 @ low aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. Swim Base: 4625 Yards Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. WU: 10 minutes @ moderate aerobic intensity Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Swim Fartlek + Sprint: 2350 Yards Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. 10 x 25 kick, RI=0:15 Need even more help on where to prioritize your spending? Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Would you like your friends and family there to cheer you on, or would you rather fly solo? 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 1950 Yards Run 15 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity. MS: 3 hours and 40 minutes @ moderate aerobic intensity Do not underestimate what it takes to complete a half-ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle. The One Subscription to Fuel All Your Adventures. CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes MS: Run 1 hour and 40 minutes @ moderate aerobic intensity (Spoiler alert: Its more than you think!) 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest). MS: Run 1 hour and 20 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity Our annual prices are going up by $4 per month, or $48 per year. RELATED: Triathletes Complete Guide on How to Train For an Ironman. Foundation Run: 40 Minutes Foundation Bike: 1:30 MS: Run 32 minutes @ threshold intensity 5 mins in low Z4 + 30 secs recovery in Z1. While you dont need a tri-specific bike, at the 70.3 distance a tri bike will be faster, more comfortable and recruit muscles that wont interfere with your run. 10 x 25 drills, RI=0:10 Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. MS: 4 hours and 55 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! Swim Base: 2400 Yards Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 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. 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 WU: 10 minutes @ low aerobic intensity Swim Fartlek + Sprint: 1950 Yards Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. CD: 350 @ low aerobic intensity, Tuesday *Plus, youll also receive free regular training tips from head coach Phil Mosley! MS: 1 hour and 25 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: Run 1 hour @ moderate aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic intensity, Thursday . With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins but not all on the same day. WU: 350 @ low aerobic intensity We also include video swim drills, to help improve different aspects of your stroke. MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: Run 35 minutes @ low aerobic intensity, Sunday 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. WU: 39 minutes @ moderate aerobic intensity Swim Base: 2700 Yards 8 x 100 @ VO2max intensity, RI=1:00 CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 38 minutes @ moderate aerobic intensity, Wednesday WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 2575 Yards CD: 350 @ low aerobic intensity, Saturday WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 6 x 200 @ threshold intensity, RI=0:30 MS: 5 hours and 10 minutes @ moderate aerobic intensity The plan builds up to race day and helps improve your fitness and confidence for your target event. Download the app. 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 Choosing a race course is not just about the race itself, but how youre able to prepare. During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 MS: Run 20 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday This is your long run for the week and it will progress in duration. Swim Fartlek + Sprint: 3100 Yards CD: Run 10 minutes @ low aerobic intensity, Thursday 10 x 25 kick, RI=0:15 WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity MS: 3 hours and 55 minutes @ moderate aerobic intensity Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . 10 x 25 kick, RI=0:15 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). CD: 10 minutes @ moderate aerobic intensity, Wednesday Hard/VO2 Max Heart rate 93-100% of max. Ride on your race day bike, all in Z2. MS: 32 minutes @ threshold intensity *Plus, youll also receive free training advice via email from head coach Phil Mosley! CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:55 Save your legs for next week. To get this plan plus the 8-week version, please. Consider what is most important to you on race day: Do you want to do your hometown course, or travel to a destination race to make a vacation out of it? Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. Foundation Run: 55 Minutes 10 x 25 drills, RI=0:10 Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. 10 x 25 drills, RI=0:10 uch as, during the off-season, or anytime youre taking a break from racing. CD: 31 minutes @ moderate aerobic intensity, Wednesday MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 13 mins in upper Z3 + 2 mins recovery in Z1. WU: Run 10 minutes @ low aerobic intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). Swim Base: 1800 Yards Its time to get race fit in this 8-week phase. RELATED:Triathletes Complete Guide to Fueling and Nutrition. CD: 10 minutes @ moderate aerobic intensity, Friday 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.
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