WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday All triathlon events require a helmet on the bikemore expensive helmets will be lighter, more ventilated and/or more aerodynamic. 5 x 150 @ VO2max intensity, RI=1:15 The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. WU: Run 10 minutes @ moderate aerobic intensity Who can do a half-iron triathlon? Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but its great if you can. CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. Just about anyone who is willing to train for it! WU: Run 10 minutes @ low aerobic intensity Long Bike: 4 Hours The Best Beginner Half Ironman Training Plan Brick Workout: 1:30 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) Thursday CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes 10 x 25 kick, RI=0:15 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2575 Yards Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. Steady State Bike: 1:30 CD: Run 5 minutes @ moderate aerobic intensity, Thursday Brick Workout: 1:35 MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 10 x 25 kick, RI=0:15 Foundation Run: 45 Minutes 9 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic pace Swim Fartlek + Sprint: 2575 Yards Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. 9 mins in low Z4 + 60 secs recovery in Z1. Triathlete's Complete Guide to Training for a Half-Iron/70.3 Triathlon WU: 300 @ low aerobic intensity 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 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). During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. 10 x 25 drills, RI=0:10 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). You should also include some runs straight after cycling, just to get used to the feeling. 6 mins in low Z4 + 2 mins recovery in Z1. The name half-iron comes from the standardized distancesin triathlon. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. Tempo Run: 44 Minutes MS: Run 1 hour @ moderate aerobic intensity, Sunday 5 x 200 @ threshold intensity, RI=0:45 WU: Run 10 minutes @ low aerobic intensity 6 x 200 @ threshold intensity, RI=0:45 This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. Read this article on the new Outside+ app available now on iOS devices for members! CD: 10 minutes @ moderate aerobic intensity, Friday We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. Tempo Run: 52 Minutes Swim the maximum-intensity segment as though it were a race. 100 FS Breathe every 3 in Z2 + 20 secs rest). MS: 1,200 @ moderate aerobic intensity 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. 10 x 25 kick, RI=0:15 Swim Base: 40 Minutes 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . 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. 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity Use the top and left panel tools to edit 20 week half ironman training plan pdf. Recovery Run: 35 Minutes Foundation Run: 20 Minutes WU: 10 minutes @ moderate aerobic intensity WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 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: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 40 Minutes 10 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Long Run: 1:10 CD: 250 @ low aerobic intensity, Long Run: 1:20 Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. Tuesday A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. Beginner 1/2 Ironman - 20 Weeks - RPE Training Plan - beginner triathlete 5 x 50 @ speed intensity, RI=0:20 10 x 25 drills, RI=0:10 Make adjustments to the template. CD: 31 minutes @ moderate aerobic intensity, Wednesday 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. WU: 10 minutes @ moderate aerobic intensity Sleep is a critical part of adaptation, allowing the body to absorb and recover from the work you did in the days and weeks prior. 4 x 50 @ speed intensity, RI=0:20 MS: Run 25 minutes @ moderate aerobic intensity RELATED:Data Dive: The Fastest and Slowest Ironman and 70.3 Courses, However, flat and fast neednt be your only consideration for choosing the best 70.3 race for you. WU: 350 @ low aerobic intensity 3 x 200 @ threshold intensity, RI=0:30 WU: 300 @ low aerobic intensity Free 36 Week Ironman Training Plan! - Snacking in Sneakers Swim Base: 2600 Yards MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. Photo: Gregory Shamus/Getty Images Ironman Training Plan Week 1. 10 x 25 drills, RI=0:10 Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Most of your training can be done at chatting pace, but its also good to include some harder efforts. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. WU: 10 minutes @ moderate aerobic intensity A steady run, mainly in Z1-Z2. IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. 7 x (2 mins in Z5 + 2 min recoveries in Z2). Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). CD: 250 @ low aerobic intensity, Tuesday Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Swim the maximum-intensity segment as though it were a race. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 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. WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. Most athletes can train for a 70.3 without giving up entire weekends for long workouts and recoverya stark difference from its full-iron counterpart. uch as, during the off-season, or anytime youre taking a break from racing. 10 x 25 drills, RI=0:10 MS: 50 minutes @ high aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday 10 x 50 @ speed intensity, RI=0:20 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 This is a swim time trial workout. 8 x 50 @ speed intensity, RI=0:20 They may also choose to pay for a 70.3 training plan with greater detail about the workouts as well as nutrition, recovery, gear, and preparation. 10 x 75 @ VO2max intensity, RI=0:20 Take Your Ironman to the Next Level With this 24-Week Training Plan 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). MS: Run 24 minutes @ threshold intensity RELATED:How to Find the Right Triathlon Coach For You. MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) Swim Base: 2300 Yards Swim Base: 2700 Yards CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Easy/steady Z2 ride today. WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Its a good time to double-check your race day logistics and strategies. 8 x 100 @ VO2max intensity, RI=1:00 It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. 7 x 50 @ speed intensity, RI=0:20 Foundation Bike: 1 Hour CD: 33 minutes @ moderate aerobic intensity, Wednesday MS: 3 hours and 25 minutes @ moderate aerobic intensity Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. . CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Foundation Bike: 1 Hour CD: 10 minutes @ moderate aerobic intensity. WU: Bike 1 hour @ moderate aerobic intensity MS: Run 2 hours and 30 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2900 Yards Long Bike: 5:45 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). Swim Base: 1900 Yards WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity 4. CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach John Newsom recommends using the following general guidelines: RELATED: How to Set Triathlon Training Zones. Swim Base: 2500 Yards MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic pace 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). 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. MS: 3 x 100 @ VO2max intensity, RI=1:00 Free 6-month Ironman 70.3 training plan - 220 Triathlon A triathlon coach can write a training plan that is unique to you, whether that means providing swim lessons at the beginning of your 70.3 journey or creating a training plan that is adjusted to your shift work schedule or upcoming business travel, when you may not have access to a pool. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 6 x 50 @ speed intensity, RI=0:10 Save your legs for next week. (Spoiler alert: Its more than you think!) WU: 10 minutes @ moderate aerobic intensity MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Sunday 8 x 25 @ speed intensity, RI=0:20 Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. CD: 10 minutes @ moderate aerobic intensity, Saturday CD: 250 @ low aerobic intensity, Long Run: 2 Hours 10 x 25 drills, RI=0:10 How Much Salt Do You Need While Training and Racing? Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. 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) WU: Run 10 minutes @ moderate aerobic intensity 15 mins in upper Z3 + 2 mins recovery in Z1. Foundation Bike: 1:30 Brick Workout: 1:20 Tempo Run: 50 Minutes This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Wednesday You should also note your current fitness levels and how many times you have done this event before. You should be able to chat at this intensity. You will also do a small amount of high-intensity work (e.g. Our training plans are for athletes who dont feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. CD: 10 minutes @ moderate aerobic intensity, Thursday MS: 5 hours and 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Please read our advice and disclaimerhere. MS: 24 minutes @ threshold intensity Zone 5 Feels like V. Better organization means less chance of forgetting something when it matters. WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity This has a bearing on the difficulty level you choose. 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). WU: 10 minutes @ moderate aerobic intensity MS: 55 minutes @ moderate aerobic pace Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. Your 6-Month IRONMAN Training Plan By Mike Ricci, IRONMAN Updated On May 17, 2018 Leading into race-specific training, you need to make sure you're ready to train for the distance and challenge of an IRONMAN race. WU: 250 @ low aerobic intensity Brick Workout: 55 Minutes RELATED:Our Complete Guide to Triathlon Swimming. Run Lactate Intervals: 44 Minutes In recent years, the half-Iron has become one of the most popular events in triathlon, as athletes discover the 70.3-mile race allows them to get a taste of full Ironman racing without the time and energy commitment of a full Ironman. You can ride outdoors, or on an indoor trainer. Recover Run: 30 Minutes Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). CD: Run 10 km. CD: 10 minutes @ recovery intensity, Sunday And replace todays run with Fridays workouts. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity Swim Base: 1900 Yards Contents [ hide] Theyre all half-iron races, just different branding. 2 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). 9 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Wednesday A swim cap will keep your hair from flying everywhere while you swim, but itll also keep you warm, and for 99% of races, youll need to wear one on race day. 6 x 200 @ threshold intensity, RI=0:30 Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. In week 11 of my training plan, I completed my first brick session: a two-hour ride followed . MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Fitness adaptations take weeks and months to occur, rather than days. MS: Run 20 minutes @ moderate aerobic intensity Swim Base: 2250 Yards If you use heart rate, you can use our simple heart rate training zone calculator. Ironman 70.3: How to train for your first half Ironman - Runner's World MS: 1 hour and 25 minutes @ moderate aerobic intensity WU: 24 minutes @ moderate aerobic intensity MS: 1,500 @ moderate aerobic intensity If you follow our training plans, we do all the thinking for you. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Below, well talk about how to choose the best half-iron distance race for you. WU: 10 minutes @ moderate aerobic intensity Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 10 x 25 kick, RI=0:15 Swim Base: 2612 Yards 10 x 25 drills, RI=0:10 MS: Run 30 minutes @ threshold intensity, Friday 10 x 25 drills, RI=0:10 Free Half IRONMAN 70.3 Training Plans (PDFs) | MyProCoach The biggest concern for many new triathletes is learning how to swim in your triathlon event. Take in 500-700+ mg of sodium per hour to replace electrolytes lost in sweat. Usually the winter months, this time is spent doing mostly aerobic endurance training to help develop a fitness base. Before signing up for a race, its important to take stock of a few things: Thats not to say any of the above factors will automatically disqualify you from taking on the challenge. Create a personalized feed and bookmark your favorites. CD: Run 10 minutes @ low aerobic intensity, Friday MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. Recovery Run: 25 Minutes Heading out the door? 6 x 50 @ speed intensity, RI=0:20 Foundation Run: 45 Minutes As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover. 10 x 25 drills, RI=0:10 MS: Run 30 minutes @ threshold intensity, Friday Recovery Run: 30 Minutes If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. 3 x 200 @ threshold intensity, RI=0:20 Typically, these are structured as follows: RELATED: Triathletes Expert Guide on How to Taper. WU: Run 10 minutes @ moderate aerobic intensity MS: Run 35 minutes @ moderate aerobic intensity CD: 200 @ low aerobic intensity. Our Plan. Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). Recovery Bike: 20 Minutes Swim Fartlek + Sprint: 2575 Yards WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. 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. Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday Then settle in to a steady Z2 pace for the remainder. Weve also goteasily printable training plans for our members. WU: 10 minutes @ moderate aerobic intensity 2 x (3 mins in low Z5 + 2 min recoveries in Z1). for age-group triathletes is 5:51 for men and 6:18 for women. WU: Run 5 minutes @ moderate aerobic intensity Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. CD: 10 minutes @ moderate aerobic intensity. WU: 350 @ low aerobic intensity MS: 5 hours and 25 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity MS: Run 50 minutes @ moderate aerobic intensity, Sunday If youre not quite there yet, choose a training plan that will allow you more time to build your fitness and endurance. 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). Heading out the door? MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries 12-Week Half Ironman Triathlon Training Plan | Coach - coachmaguk Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. Brick Workout: 2:50 Check out Triathletescomprehensive, illustrated guide to buying tri gear. WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 10 x 50 @ speed intensity, RI=0:20 Brick Workout: 2 Hours Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 We also include video swim drills, to help improve different aspects of your stroke. 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. WU: 300 @ low aerobic intensity Training will start to include more higher-intensity work and race-pace efforts. WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2900 Yards CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 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. This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season. CD: 250 @ low aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 MS: 40 minutes @ moderate aerobic intensity Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ low aerobic intensity, Thursday Can I Do An IRONMAN On Six Months Of Training? 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). WU: 350 @ low aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. CD: Run 10 minutes @ low aerobic intensity, Friday Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 10 x 25 drills, RI=0:10 12 Month Ironman Training Plan - UPDATED 2021 - SportCoaching 10 x 25 drills, RI=0:10 As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st.