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 we're back to increasing hours with a key session on Saturday as race prep.

Race Prep: Can you get your wetsuit off easily? Where are you keeping your bike shoes in transition? Are you carrying gel or food into the run or eat while in transition? How soon will be food/hydration be provided on the run course?

Week 13

Saturday

Bike 2h 00m RPE 3.
     
Run 30m Recovery run at RPE 2.
     
Swim 30m First 400m at RPE 7, settle into RPE 3-4 afterwards.
 
Comments: All 3 events back to back today as race prep, but only the swim is higher effort--the bike and run are both at RPE3. Use the nutrition and hydration information that you've gathered so far in training and plan for what to take in here. Try to start this session a couple hours after breakfast--just as race prep.
If warm enough, use actual clothes and equipment you intend to race with. You'll get strange looks if you're wearing a wetsuit in the pool, but just remember to look strange with confidence!

Sunday

Run 1h 30m 3:1 long run. That's 75 minutes at RPE 2-3, 15 minutes finish at RPE 5.
If you haven't experimented with gels and drinks, start here. Take a bottle to sip from every 20mins or so. Consume 1 gel at the 50 minute point. Try using sports drinks for hydration and note any stomach problems after the gel. If so, switch to water in future runs.
     
Swim 30m Recovery
3 x 400 even split for each at RPE 2-3

Monday

Bike 45m Spin at RPE 3.
Your legs are probably a bit stiff from yesterday and Saturday's hard  effort. A bit of flushing today…

Tuesday

Swim 45m Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last

Wednesday

Bike 1h 00m At RPE 4 followed by the run
     
Run 30m Recovery run at RPE 2-3
Comments: Brick! Stretch well afterwards….

Thursday

Swim 45m Long day
wu: 200swim, 200kick, 200pull, 200swim
main: 2 x 900, RPE 3 , even pace on both
cd: 4 x 50, each slower than last

Friday

Day Off!