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 is a recovery week, lot's of training sessions, but they are all short

Week 8


Bike 1h 00m RPE 3 mixture of big ring and small.
Run 30m 30 minutes with strides every 5 minutes. Mostly RPE 3.
Swim 30m Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)


Run 1h 00m Long run at RPE 2-3 steady.


Day Off!    


Swim 30m 1000m time trial. Do short warm up then record TT time.


Bike 30m Inside or out, just easy spinning, RPE 3.
Run 30m Easy, RPE 2-3.


Bike 30m Same as yesterday, just spin them legs easy around, stretch well.
Swim 30m Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy


Day Off!