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's intense effort will be in the pool and road on Sunday. Try to get them in back to back, swim then run. Take fluids and gel with you on the run.

Week 7

Saturday

Bike 2h 00m Long bike same as last week. If you did a loop or part of the route was a loop--ride it backwards. The scenery will be a bit different and any hills will be a new effort. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
 
Run 30m Recovery run at RPE 2

Sunday

Run 1h 30m Long run. Keep RPE at 2-3, no harder! Stretch well afterwards and have a good recovery meal.
     
Swim 45m Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
     
Comments   Today we'll do swimming and running together for a super endurance day. Keep the run at easy pace.

Monday

Bike 1h 00m 60 minutes in small ring.
Run 30m RPE 3

Tuesday

Swim 45m Long day
wu: 4 x 75
main: 500swim, 500kick, 500pull, 500swim, all RPE 4
cd: 100 swim, 100 back

Wednesday

Bike 1h 00m Small chainring only effort outside or on trainer.

Thursday

Run 30m 30 minute solid effort at RPE 3-4.
Swim 45m Race-specific
wu: 2 x 150, last 50 in each is backstroke.
main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy

Friday

Day Off!