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

Saturday

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)

Sunday

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

Monday

Day Off!    

Tuesday

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

Wednesday

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

Thursday

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

Friday

Day Off!