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

Recovery week! Low hours, but we've got a couple hard efforts-another swim time trial and a 10k race on Sunday--try to find one or something similar. If not, do your best effort on a measured course or at the track.

Week 12


Bike 30m 30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.


Run 45m 10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.
Swim 30m 1000m time trial, compare with last week.


Bike 45m Short ride with some hills if available. Non climbing effort keep to RPE 2-3.


Run 30m RPE 3 with strides.
Swim 30m 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy


Bike 30m Spin at RPE 2-3


Run 30m 30 minutes at RPE3 run in reverse direction as yesterday.
Swim 30m Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)


Day Off!