16 week half ironman training plan pdf

Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes total. Bike: 60 minutes Z1 progression ride. Half-IRONMAN 70.3 (30 Week) Plan. Swim: 3000 yards’ total. Swim: 3000 yards’ total. Bike: 65 minutes Z1 progression. Here’s a 20-week Ironman training plan based on the principle of simplicity. Run: 2hr 15min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. So, being able to do the same work but faster is what we all want. Related: 15 thoughts when completing an Ironman. Remainder of total should be easy swimming during the warm up and cool down. ���l�zX�@�r�8�b�۬W��5j��9�������� S��j���'��a1X>����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���Š3 This training plan, put together by our coaching partners Running With Us, is designed to get you to the start line of the triathlon feeling prepared and confident that you can achieve your goal. Monday: Rest. Remainder of total should be easy swimming during the warm up and cool down. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. Main set = 12×100’s STRONG with 15 seconds of rest between. In the last 30 minutes, increase your heart rate to Z2 if you feel good. For a 50 meter pool, there will be some changes. 70.3 Mile Triathlon - 14 Weeks of Quality | Marek Skoczen A 14 week training plan using heart rate zones and maximizing the weekly calendar for training opportunity. Download Ironman training plan weeks 5-8. Swim: 3000 yards’ total. Bike: 65 minutes @ ZR/Z1 with 5:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Run the 1st mile at Z2 TEMPO pace. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Intensity is your choice, if you feel good, push the pace, if you feel tired, swim easy. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Transition Run: 30 minutes (ZR/Z1 as you feel). Swim: 2000 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Recovery is easy jogging for 1 minute. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Run the 1st mile at Z2 TEMPO pace. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 1hr, 20min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Intermediate 16 Week Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) Intermediate 6 Month Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) ADVANCED > You’re an experienced triathlete. | Run 4 miles moderate. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Run: 20:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between). Main set = 16×100’s STRONG with 15 seconds of rest between. It is written using Zones via heart rate based on percentage of your threshold heart rate. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Main set = 4×200’s at “perceived race pace” with 15-20 seconds of rest between. By John Newsom, 05/28/13, 9:00AM EDT. Half Ironman Training . Bike – 70 minutes easy ZR/Z1 as you feel. Having course knowledge can help you to structure an effective plan. Variety is overrated in triathlon training. Recovery is easy jogging for 1 minute. Wednesday: Swim 800 yards total. Run: 1hr 10min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. In the last 40 minutes, increase your heart rate to Z2 if you feel good. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Complete the last 40 minutes of the ride in your Z2 heart rate zone. It is doubled to a 40-week training plan. Here’s what I’ve based this plan on: 1. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. The essential info from above is also in the download, but this page contains additional helpful info, so it … Bike: 90 minutes ZR/Z1 with 3×8 minutes @ BEST EFFORT with 3 minutes’ rest between. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Plan Overview The training plan progresses up to 13.5 hours (peak) of training per week prior to tapering and breaks down the 14-week training … Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Main set = 18×100’s STRONG with 15 seconds of rest between. Recovery is easy jogging for 1 minute. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 25:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between), Bike: 40:00 Easy ride (ZR/Z1 as you feel). After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Start at the low end of your Z1 heart rate zone, and finish towards the top. Swim: 1000 yards’ total. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Download Ironman training plan weeks 1-4. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Include “efforts” in 2nd half of ride, as close to the end as possible. Main set = 10×100’s STRONG with 15 seconds of rest between. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. Swim: 2300 yards total. Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. The plan concludes with a 10-14-day taper to This plan is 16 weeks long and will prepare you for an Ironman or other full distance triathlon. Try to finish faster than you started. Week 1: (recovery day) Aerobic Gear Change Swim- 45 minutes. Swim: 3000 yards’ total. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Recovery is 5:00 @ ZR/Z1 as you feel. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Remainder of total should be easy swimming during the warm up and cool down. Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. It is written using zones derived from heart rate based on percentage of your threshold heart rate. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Swim:2500 yards’ total. Bike – 4-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Swim: 1200 yards’ total. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. IRONMAN 101: A Six-Month Training Plan. Main set = 20×100’s STRONG with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Swim: 1000 yards’ total. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Recovery is 5:00 @ ZR/Z1 as you feel. Remainder of total should be easy swimming during the warm up and cool down. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Bike – 2-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Complete the last 55 minutes of the ride in your Z2 heart rate zone. ⁣ Executing this plan for 16 weeks would give people with one 1/2 Ironman under their belts very good preparation for a 2nd and 3rd. Bike: 20-30 minutes with 5:00 at Z2 wattage or HR. Recovery is easy jogging for 1 minute. Remainder of total should be easy swimming during the warm up and cool down. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 1000 yards’ total. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Run: 1hr, 45min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Swim: 1400 yards’ total. Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. Recovery is 5:00 @ ZR/Z1 as you feel. Swim: 3000 yards’ total. In the last 30 minutes, increase your heart rate to Z2 if you feel good. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Run the 1st mile at Z2 TEMPO pace. Download Ironman training plan weeks 9-12 Z1 progression run. Include “efforts” in 2nd half of ride, as close to the end as possible. Variety is overrated in triathlon training. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Start at the low end of your Z1 heart rate zone, and finish towards the top. Remainder of total should be easy swimming during the warm up and cool down. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. �Օ1_�b�ʖ��qz�G$�JH��I1�y�a,c���M�����t��~y�Qw��\4���_pѷ-�sL,Fx�d�岌'�3����]KW��t�6T�j�� ڛƦ��"�:��-h���$��B/6����R�]��Iٱ ��� �� ;F&�&�_�7!d�xș���Y���$�H�*ɯ\J��tܠ���ؤ\%��d � Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swim: 3000 yards’ total. �2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. Swim: 1500 yards’ total. You can also use this time to address any technical issues. Transition Run: 40 minutes (ZR/Z1 as you feel). Complete the last 40 minutes of the ride in your Z2 heart rate zone. Run: 1hr, 55min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Include “efforts” in 2nd half of ride, as close to the end as possible. Bike – 4.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Run: 1hr, 45min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). 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