CD: 400 @ low aerobic intensity, Tempo Bike: 1:40 I certainly wasn’t competing against anyone else, it was 100% an exercise of self-improvement. WU: Run 10 minutes @ moderate aerobic intensity (Gulf Coast) I have … Press J to jump to the feed. WU: 250 @ low aerobic intensity My goal was to go sub 6 hours as a first time triathlete (fast course/low elevation so I knew it was achievable). Swim Base: 3000 Yards MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. MS: 4 x 300 @ threshold intensity, RI=0:45 My Quest for a Sub-5-hour Half Ironman Menu Skip to content. CD: 400 @ low aerobic intensity, Tempo Bike: 1:35 Training Plans . 70.3 sub 5 hours in 20 weeks. MS: 6 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, RI=0:20 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 If you are executing your 2nd or 3rd IM, this plan is perfect. 12 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity Run Lactate Intervals: 36 Minutes MS: 11 x 1 minute with 3-minute active recoveries My first 70.3 in 24 weeks. You are experienced on the sprint and Olympic distance but now you are ready for the next step - your first 70.3. 8 x 25 @ speed in tensity, RI=0:20 6 x 100 @ VO2max intensity, RI=1:00 If you've committed to completing your first IRONMAN race, first of all: congratulations. MS: 55 minutes @ moderate aerobic pace Finishing one is 50% mental, 30% nutritional and only 20% training. Wetsuits and the draft complicates matters as they’ll normally give you a faster swim so perhaps you could get away with holding 1:38. Most importantly, you really have to enjoy the process as triathlon is a bit of a lifestyle shift! CD: 10 minutes @ moderate aerobic intensity, Run Speed Intervals: 1:12 CD: 350 @ low aerobic intensity, Foundation Run: 50 Minutes But I kept on watching my Power meter and after the turning point it was more relaxed. MS: Run 1 hour and 50 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Run: 50 Minutes For the experienced triathlete, 12 months training for an Ironman is standard practice. WU: 300 @ low aerobic intensity CD: 250 @ low aerobic intensity, Long Run: 1:05 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. Steady State Bike: 2:15 CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity Completely and utterly on my own. WU: 10 minutes @ moderate aerobic intensity Posted by 1 year ago. 12 x 25 drills, RI=0:10 This plan assumes a weekly training load volume from a low of 5 hours (Race Week Prep) to a high of 13 hours during max volume week. 12 x 25 kick, RI=0:15 12 x 25 drills, RI=0:10 Long Bike: 2:45 12 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 3200 Yards MS: 5 x 300 @ threshold intensity, RI=0:30 6 x 50 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity Note the distance covered for each interval. 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ low aerobic intensity, Thursday Saturday Your first Ironman 70.3 (1.9k swim, 90k bike and 21k run) should probably be a nice, local, accessible one, where your friends and family can come and support you and where familiarity goes some way to help you cope with the prospect of taking on those intimidating distances. If time is no object and you have trained as much as 18 to 20 hours a week in the past, then choose this training plan. CD: 10 minutes @ moderate aerobic intensity, Wednesday Read More. 27/03/2019 New Balance. MS: 1 hour and 25 minutes @ moderate aerobic intensity 12 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Long Run: 1:10 MS: 2,000 @ moderate aerobic intensity These half marathon training plans should be started 14 weeks out from the race date. WU: 10 minutes @ moderate aerobic intensity The build phase of training begins today. Foundation Run: 30 Minutes WU: Run 10 minutes @ low aerobic intensity Swim Base: 2200 Yards CD: 12 minutes @ low aerobic intensity, Long Run: 2 Hours WU: Run 10 minutes @ moderate aerobic intensity My plan is divided into three meso-cycles, or phases. 10 x 25 @ speed intensity, RI=0:20 MS: Run 25 minutes @ moderate aerobic intensity Swim Base: 2350 Yards CD: Run 10 minutes @ low aerobic intensity, Friday Read More. MS: 4 x 400 @ threshold intensity, RI=0:45 WU: 400 @ low aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity MS: Run 1 hour and 40 minutes @ moderate aerobic intensity MS: Run 50 minutes @ moderate aerobic intensity, Saturday Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. Probably the most important thing of all – even when I was embarrassed at how slow and rubbish I was, I was determined to better myself. CD: Run 10 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity Long Bike: 4:45 12 x 25 drills, RI=0:10 Follow our easy guide to run a 5-hour marathon. WU: 350 @ low aerobic intensity 6 x 50 drills, RI=0:10 WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity 12 x 25 drills, RI=0:10 Monday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:05 12 x 25 kick, RI=0:15 Training Plan … WU: 400 @ low aerobic intensity Most beginner triathletes make the decision 12 months before their first Ironman. MS: 6 x 200 @ moderate aerobic intensity, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Brick Workout: 2 Hours WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity. MS: 5 x 300 @ threshold intensity, RI=1:00 This plan is 16 weeks long and will prepare you for an Ironman or other full distance triathlon. CD: 10 minutes @ moderate aerobic intensity, Saturday Last Sunday I did Locarno just for training and I was on fire!!! WU: 400 @ low aerobic intensity MS: 1,500 @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 50 Minutes Foundation Run: 30 Minutes Swim Base: 2600 Yards The race was something else. What is a half ironman? Running Strides: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity MAARTEN SEGHERS: Kona of course is the biggest race. Steady State Bike: 2 Hours WU: 350 @ low aerobic intensity Swim Base: 2200 Yards 12-Week Half Ironman Triathlon Training Plan “If you’re comfortable with the Olympic distance, this 12-week plan will allow you to progress to the half,” says Whittle. CD: 10 minutes @ moderate aerobic intensity, Sunday Intermediate 8 WEEK HALF IRONMAN TRAINING PLAN. For Coaches. See how the TrainingPeaks app will help you coach more effectively. CD: 29 minutes @ moderate aerobic intensity, Tempo Run: 56 Minutes This is an updated and improved version of the plan for 2019. WU: 250 @ low aerobic intensity MS: 10 x 1 minute with 3-minute active recoveries CD: 400 @ low aerobic intensity, Foundation Run: 35 Minutes WU: 300 @ low aerobic intensity Find a Coach. Not bad for being my first ever triathlon. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: 400 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 Swim Base: 2400 Yards 12 x 25 drills, RI=0:10 Swim Base: 2900 Yards Why on earth did I not just throw it all in at this point? WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 400 @ low aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 4 x 100 @ moderate aerobic intensity, RI=0:05 12 x 25 kick, RI=0:15 MS: Run 45 minutes @ high aerobic intensity, Friday CD: 250 @ low aerobic intensity, Long Run: 1:30 This is a swim time trial workout. A 5:00 hour marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial. Swim Base: 3200 Yards WU: Run 10 minutes @ moderate aerobic intensity 12 x 25 kick, RI=0:15 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) But just in case, a half ironman consists of a: 1.2 mile swim; 56 mile bike ride; 13.1 mile run; Who is this training plan for? 12 x 25 drills, RI=0:10 I just currently started training for my next IRONMAN 70.3 which I plan to do May 9th 2020. Paul Duncan June 5, 2019. MS: Run 34 minutes @ threshold intensity It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic-distance race at the end of Week 16. Hoping to run a sub-5 … MS: 4 x 400 @ moderate aerobic intensity, RI=0:15 How Pilates training helped a wanna-be triathlete realize the goal of completing a half-Ironman, Ironman 70.3 Rhode Island. 12 x 25 drills, RI=0:10 This plan will get you to the line. For Ironman #1, I used a training plan from Beginner Triathlete: Free Beginner Full Ironman Training Plan. MS: 2,600 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Speed Intervals: 1:05 8 x 25 @ speed in tensity, RI=0:20 MS: 6 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity Swim Base: 2300 Yards WU: 400 @ low aerobic intensity Option to use swim paddles. CD: Run 10 minutes @ moderate aerobic intensity, Thursday The build period is designed to elicit training that more completely matches with the race you’re training for – in this case, longer workouts as you’re training for an Ironman. 6 x 50 drills, RI=0:10 A training plan that doubles as both a half triathlon training plan, and a full triathlon training plan for beginners, and seasoned triathletes of the olympic & half distances, has long been overdue, and it’s time you had access to one unique to your situation. This is a swim time trial workout. WU: 24 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday MS: Run 1 hour @ moderate aerobic intensity MS: 8 x 1 minute with 3-minute active recoveries 4 x 50 @ speed in tensity, RI=0:20 CD: Run 10 minutes @ low aerobic intensity, Sunday MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery CD: Run 10 minutes @ low aerobic intensity, Thursday WU: Bike 1 hour and 45 minutes@ high aerobic intensity This 22 week plan is designed to take a reasonably fit athlete who has never completed a 70.3 distance triathlon across the finish line. To get that you will need to do some intervals and tempo work at specific points in your training cycle. 12 x 25 kick, RI=0:15 MS: 40 minutes @ threshold intensity 12 x 25 kick, RI=0:15 WU: 400 @ low aerobic intensity Swim Base: 2150 Yards I never, ever gave up. I raced lots. CD: Run 10 minutes @ moderate aerobic intensity, Thursday Simply watching a Sufferfest video and trying to keep up may not be helpful to where you want to go. Swim Base: 3000 Yards This plan was for a third consecutive aggressive season, resulting in an Ironman triathlon personal best 10:12:22 at Ironman USA Lake Placid and a third Kona finish, plus sub-3 hour marathons. 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) If you truly wish a 5 hour finish you are going to need to bike with a purpose. CD: 400 @ low aerobic intensity, Foundation Bike: 1:45 CD: 400 @ low aerobic intensity, Wednesday Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives: 4 Rest Remember to note down the positives at the end of each training week. 18 WEEK SUB 5 HOUR IRONMAN 70.3 TRAINING PLAN. 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