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

Last week of Prep period!

Week 4


Bike 1h 30m This same long bike route as Week 20 should now begin to feel a bit easier compared to starting 4 weeks ago. Enjoy it because next week, we're upping the time!


Run 1h 15m Long run, first 45 minutes at RPE 2-3. Last 30 minutes at RPE 4. Stretch well!
Swim 30m wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last


Bike 45m Low effort. Try to get this in right after swim workout. Take in fluids within 10 minutes to see how sensitive your stomach is to intake after swim effort--note this for starting flud intake on race days!


Run 40m RPE 2-3 with strides as last week.
Swim 40m wu: 200swim, 200kick, 200pull, 200swim
main: 1 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last.


Bike 1h 00m Try to find some hills to play on today - keeping seated throughout.


Run 30m Easy pace, RPE 4
Swim 30m wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
cd: 150 easy


Day Off!