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 focus is the run. Be careful to stretch well after all sessions and warm up and down competely--we don't want any injuries to creep up.

Week 10

Saturday

Bike 1h 15m Mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.

Sunday

Run 1h 30m Long run include some hills, RPE 3.
     
Swim 30m Create your own workout.

Monday

Bike 1h 15m wu: 10 minutes RPE 3
main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
cd: 5 minutes easy spin RPE 2
     
Run 30m Easy run.

Tuesday

Run 1h 00m solid endurance of RPE 3-4. Stretch, stretch, stretch!
     
Swim 1h 00m wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last

Wednesday

Run 30m RPE 3.

Thursday

Swim 1h 00m Race-specific
2 x 1200 steady at RPE 4

Friday

Day Off!