The build phase of training begins today. CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 400 @ low aerobic intensity The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, preferably Olympic Distance Races. For those wondering how to train for an Ironman® triathlon, this training plan is your answer. WU: 400 @ low aerobic intensity Swim Base: 2950 Yards Get a Training Plan. MS: 4 hours and 25 minutes @ moderate aerobic intensity MS: 3 hours and 55 minutes @ moderate aerobic intensity Swim Base: 2100 Yards CD: 400 @ low aerobic intensity, Wednesday Training Plans . WU: 13 minutes @ low aerobic intensity MS: 7 x 200 @ moderate aerobic intensity, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Thursday WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity Happy training! CD: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity This plan, peaking at 18 hours of weekly volume, is created specifically for an athlete targeting a half-iron distance race with at least 20 weeks of preparation time and has a realistic expectation of completing their race in under 5.5 hours. WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 3400 Yards MS: 6 x 1 minutes @ speed intensity with 3-minute active recoveries Train smarter, race faster, and crush your tri goals. Swim Base: 2850 Yards MS: 5 x 200 @ threshold intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity. CD: Run 10 minutes @ low aerobic intensity, Thursday by John Newsom. WU: 24 minutes @ moderate aerobic intensity WU: Bike 2 hours @ moderate aerobic intensity The Caffeine Bullet sub 5-hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. 4. MS: Run 45 minutes @ high aerobic intensity, Friday MS: 34 minutes @ threshold intensity MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) It peaks with 12,850 yards of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17. Brick Workout: 2 Hours CD: Run 5 minutes @ moderate aerobic intensity, Long Bike: 3:15 WU: 10 minutes @ moderate aerobic intensity Andy Massey - Athlete Ambassador January 29, 2021, Hugh Mackie - Athlete Ambassador January 29, 2021, Liz King - Athlete Ambassador January 29, 2021, Geoff Corbett - Athlete Ambassador January 27, 2021, Bella Daniels - Personal Trainer and Athlete Ambassador January 27, 2021, David Crawford - Athlete Ambassador January 27, 2021, Peter Pugh - Athlete Ambassador January 27, 2021, Pixie Lale-Klasicki - Athlete Ambassador January 27, 2021, Hayley Lucas - Athlete Ambassador January 26, 2021, Katherine Spencer - Athlete Ambassador January 26, 2021. CD: 400 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Thursday Swim Fartlek + Sprint: 2300 Yards WU: 10 minutes @ moderate aerobic intensity 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ low aerobic intensity I learned by making probably every mistake there is to make over the course of a few years. To consider using this plan you should be used to regularly running 10+ miles per week and be able to run a 5k in 31:30, a 10k in 1:05:32 or a half marathon in 2:25. 10 x 25 @ speed intensity, RI=0:20 WU: 300 @ low aerobic intensity WU: 13 minutes @ low aerobic intensity • Beginner Half-Ironman 70-80% threshold Intermediate-Advanced Half-Ironman 80-87% threshold (tempo) • Olympic distance 85-95% threshold (sub-threshold) • Sprint 90-100% threshold (sub- to at-threshold) • Anaerobic lactate threshold can be found by a 30min-1hr time trial all out effort. Swim Base: 3200 Yards CD: 400 @ low aerobic intensity, Tempo Bike: 1:25 CD: 10 minutes @ moderate aerobic intensity, Saturday MS: Run 30 minutes @ moderate aerobic intensity, Friday WU: Swim 800 WU: 10 minutes @ moderate aerobic intensity 8 x 100 @ VO2max intensity, RI=1:00 12 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity WU: 45 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity 12 x 25 kick, RI=0:15 And in a few years time, you might even surprise yourself with how far you’ve come. Tuesday Bike: threshold (LT), 1 hour. Brick Workout: 2:30 WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity In light of these considerations, I recently executed a training block for Ironman Louisville where my goal was to maximize my performance by training approximately 10 hours per week—a time investment that I feel comfortable with and which allows me to live a balanced life. I struggled through and after what felt like an age, I was on the run, plodding along, suffering, struggling, and disliking the whole experience immensely. WU: 10 minutes @ moderate aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: 400 @ low aerobic intensity If you truly wish a 5 hour finish you are going to need to bike with a purpose. Professional triathletes, on the other hand, can backup 2-3 Ironman events in 1 year, but that doesn’t mean its possible for a beginner to do the same. My goal for my second Ironman was to finish in just under 12 hours. WU: 400 @ low aerobic intensity MS: 2 x 8-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 40 minutes (including warm-up and cool-down) My plan is divided into three meso-cycles, or phases. CD: 350 @ low aerobic intensity, Tempo Run: 48 Minutes MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 How Pilates training helped a wanna-be triathlete realize the goal of completing a half-Ironman, Ironman 70.3 Rhode Island. MS: 4 x 400 @ moderate aerobic intensity, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Thursday CD: 300 @ low aerobic intensity. By Runner's World. 12 x 25 @ speed intensity, RI=0:20 The training doesn't change when you get faster - you just go faster in training and hopefully in racing. WU: 37 minutes @ moderate aerobic intensity Friday Read More. CD: 10 minutes @ moderate aerobic intensity, Sunday Now it's time to get going, take stock of your fitness and schedule and focus on your goal. Swim Base: 2400 Yards Specifically that purpose is a 2:40 split. I never, ever gave up. There are no shortcuts or quick and easy routes to performance gains (especially when you start out as badly as I did! MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 It is crafted to build a base of both volume and intensity in such a way that, if followed, will allow the athlete to absorb the necessary … Long Bike: 4:45 WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 1850 Yards WU: 400 @ low aerobic intensity WU: 400 @ low aerobic intensity Swim Base: 2000 Yards MS: Run 36 minutes @ threshold intensity MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. You are experienced on the sprint and Olympic distance but now you are ready for the next step - your first 70.3. (Gulf Coast) I have … Press J to jump to the feed. CD: 400 @ low aerobic intensity, Tempo Bike: 1:50 To consider using this plan you should be used to regularly running 10+ miles per week and be able to run a 5k in 31:30, a 10k in 1:05:32 or a half marathon in 2:25. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards WU: 350 @ low aerobic intensity I just currently started training for my next IRONMAN 70.3 which I plan to do May 9th 2020. Swim Base: 2350 Yards Swim Base: 2350 Yards WU: 300 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity 4 x 50 @ speed in tensity, RI=0:20 WU: 250 @ low aerobic intensity Swim Base: 2375 Yards Monday Training for an Ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. 9 x 25 @ speed intensity, RI=0:20 MS: 8 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) Find a Coach. What is a half ironman? Bike trainer or flat road. The goal is to qualify for Kona on a minimalist training plan. MS: Run 30 minutes @ moderate aerobic intensity Get 15% Off Membership →, New Year, Healthier You. 12 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Wednesday 6 x 50 drills, RI=0:10 CD: 300 @ low aerobic intensity, Tuesday CD: 400 @ low aerobic intensity, Bike Power Intervals: 1:35 I got a coach. Brick Workout: 2 Hours CD: 400 @ low aerobic intensity, Bike Lactate Intervals: 1:35 Swim Base: 40 Minutes WU: 10 minutes @ moderate aerobic pace MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) 4 x 50 @ speed in tensity, RI=0:20 MS: 5 x 400 @ threshold intensity, RI=1:00 MS: 9 x 1 minute with 3-minute active recoveries WU: 400 @ low aerobic intensity CD: 400 @ low aerobic intensity, Wednesday Macmillan Cancer Support Triathlon Training Plan: 70.3 – 16 Week Plan 70.3 Training Plan / 1 5. CD: 12 minutes @ low aerobic intensity, Sunday This challenging 6-week phase combines a lot of training at threshold intensity and above with continued increases in the duration of your endurance-boosting weekend workout. If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. 12 x 25 kick, RI=0:15 Use this 16-week half marathon training plan from running coach James Poole to break the two-hour barrier ... Sub 2 Hours Half Marathon Training Plan Base Phase Week 1: 18.5 miles. MS: Run 30 minutes @ moderate aerobic intensity, Sunday 4 x 50 @ speed in tensity, RI=0:20 Fartlek Run: 45 Minutes WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity CD: 200 @ low aerobic intensity, Tuesday MS: 1 hour and 55 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 3200 Yards WU: Run 10 minutes @ moderate aerobic intensity WU: 400 @ low aerobic intensity WU: 300 @ low aerobic intensity I entered a few more national races and the story was devastatingly similar – if not worse. User account menu. All Levels 18 WEEK IRONMAN 70.3 BIKE TRAINING PLAN… WU: Run 10 minutes @ moderate aerobic intensity CD: 400 @ low aerobic intensity, Bike Short Hill Climbs: 1:40 MS: 11 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 35 minutes (including warm-up and cool-down) CD: 24 minutes @ moderate aerobic intensity, Wednesday 12 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Run Lactate Intervals: 38 Minutes WU: 12 minutes @ low aerobic intensity 70.3 sub 5 hours in 20 weeks. MS: 1 hour and 10 minutes @ high aerobic intensity Long Bike: 3:45 CD: 37 minutes @ moderate aerobic intensity, Tempo Run: 58 Minutes You’ll need to be committed in your triathlon training to get through one. CD: Run 10 minutes @ low aerobic intensity, Friday There’s no natural talent here – it was just hard work, grit, and dogged determination that has enabled me to get where I am in the sport. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 12 minutes @ low aerobic intensity, Sunday 12 x 25 kick, RI=0:15 MS: Run 1 hour and 50 minutes @ moderate aerobic intensity 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: 400 @ low aerobic intensity Relax, Tuesday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Brick Workout: 1:45 MS: Run 55 minutes @ moderate aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic intensity, Sunday Beginner 18 WEEK BEGINNER 70.3 IRONMAN TRAINING PLAN. As a rough guide anyone wanting to go faster than about 11-11.5 hours should undertake this more advanced programme. WU: 350 @ low aerobic intensity I vividly recall almost missing the swim start as I was faffing about, and then struggling through with a painfully slow front crawl/breast stroke mix combo. Don’t people go on holiday there? CD: 12 minutes @ low aerobic intensity, Bike Speed Intervals: 1:40 Swim Base: 2600 Yards Running Strides: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. This free training plan is written to prepare you to finish your first Ironman. Read More. WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity My First Half Ironman. MS: 12 x 100 @ moderate aerobic intensity, RI=0:05 Paul Duncan March 8, 2019. You will train 4 times per week in each discipline. MS: 1,800 @ moderate aerobic intensity Note the distance covered for each interval. It is written using Zones via heart rate based on percentage of your threshold heart rate. I am a consistently sub-5 hour half Ironman finisher with a PB of 4:47 – a long way away from that epic 2012 finish time…. WU: 13 minutes @ low aerobic intensity In Joe Friel, it's 12.75 hours per week! MS: 2,400 @ moderate aerobic intensity WU: 400 @ low aerobic intensity WU: 350 @ low aerobic intensity MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity 12 x 25 kick, RI=0:15 Brick Workout: 3:25 These half marathon training plans should be started 14 weeks out from the race date. WU: 250 @ low aerobic intensity WU: 13 minutes @ low aerobic intensity MS: 8 x 1 minute with 3-minute active recoveries CD: 10 minutes @ moderate aerobic pace, Saturday I don’t know if this is your first IM, or you’re looking to improve from a previous time. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 TGB 2016-12-08T22:24:13-05:00 Categories: Training | Tags: Bike Pace, Half Ironman, Pace chart, Run Pace, Swim Pace | 1 Comment. A good knee! athlete who has never completed a 70.3 distance triathlon across the line! 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The same time ended up going 9:18 at the same time the full Ironman training for! The average of the water in nearly all of them → New Year, Healthier you and..

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