20 Week Training Schedule

This plan is 20 weeks in duration. The schedules are a guideline, and don't have to be done exactly as written and workouts can be rearranged to meet your schedule, but the plan is optimized to meet the training needs for a Half Ironman. Click here for a list of common terms / acronyms used throughout the plan.

This Weeks Goals

You'll notice about the same schedule as last week. During this time, the goal is consistent training and by keeping the schedule identical you'll find what works best for you to incorporate training into your weekly schedule. Everything from knowing the hours for open lanes at the pool to having a bag already packed with clothes, water and fruit to get through that after work run are necessary to keep consistent. The goal isn't to bore you but to give you some time to get your personal schedule worked out.

Week 2


Bike 1h 30m Long bike. Try to find couple hills to throw in but keep climbing efforts low as possible.


Run 1h 00m Long run again, easy pace.
Swim 30m wu: 300 continuous. concentrate on form weaknesses.
main: 10 x 100 descend 1-5 and 5-10
cd: 200 continuous, alternate 50kick, 50 swim)


Bike 45m wu: 10:00 at RPE 2-3
main: 4 x ( 5:00 at RPE 3-4 with last30 seconds fast spin at RPE4, 2:00 at RPE 2)
cd: 7:00 work down to RPE3 then RPE2 to finish


Run 40m 10 minute warm up, then do 20 second strides* before returning to RPE 3 pace. Repeat strides every 5 minute until end of run.
Swim 40m long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 400, keeping each 400 even pace, (alternate 3 x 400)
cd: 2 x 150 pull


Bike 1h 00m Road or trainer, like last week this is all small chainring work, low effort.


Run 30m Easy pace, RPE 3
Swim 30m wu: 5 x 50 continuous, odds are breathe every side, evens bilateral.
main: 2 x 500, 1 is RPE4, 2 is RPE 6
cd: 250 easy


Day Off!