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

This week we introduce Neuro Speed, which is training the body to move fast and efficient while not stressing the body. We'll do this on the run through strides. Strides are short efforts of running fast by slowly accelerating allowing fast, quick footstrikes and an efficient form on the upper body.


These strides only last 20-30 seconds but are not run "hard." By slowly accelerating from normal run pace to near top speed, but over a very short time, you should not feel at all fatigued but your body will begin to neurologically know what it feels like to be swift.

Week 3

Saturday

Bike 1h 30m Long bike

Sunday

Run 1h 00m 60 minute long run, easy pace. Strides begin at the 40 minute mark. Go for 20 seconds, then return to normal pace. Repeat every 5 minutes until run is finished. Stretch well!
     
Swim 30m wu: 300 continuous. slowly increasing pace each 100
main: 20 x 50, odds at RPE 4, evens at RPE 9!
cd: 150 easy, hold form

Monday

Bike 45m Solid 45 minutes at RPE3. Middle 30 minutes on aero bars if you have them, but keep easy effort. Notice if the position is comfortable to hold and if you can output the same speed for the same effort as when out of the bars.

Tuesday

Run 40m 10 minute warm up, then do 20 second strides(see week goals) before returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the workout.
Swim 40m 4 x 500, odds are RPE 3, evens RPE 5

Wednesday

Bike 1h 00m Easy pedaling on mixed terrain, overall effort still low. Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for middle 40.

Thursday

Run 30m Easy pace. RPE 3
     
Swim 30m Race-specific
wu: 250 easy
5 x 50, odds are 100%, evens recovery. 10sec rest between
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 200 easy

Friday

Day Off!