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

Many hours this week! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….

Week 15

Saturday

Bike 2h 30m Long bike. Keep RPE 3-4 and include as many hills as you can find.
     
Run 20m Recovery run afterwards the bike at RPE 2.

Sunday

Run 2h 00m Long run. Maintain RPE of 3 throughout. Use
nutrition/hydration you worked on in past weeks. Long stretch afterwards and hearty recovery meal of carbs and protein.

Monday

Run 45m RPE 3 wth strides every 5 minutes.

Tuesday

Swim 1h 15m Long day-mental toughness day!
6 x 500, odds are RPE3, evens RPE 5.

Wednesday

Bike 45m First 30 minutes at RPE 4, last 15 minutes at RPE 6.
     
Run 30m 30 minutes after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5
     
Swim 30m 12 x 100 (alternate each 100 with normal breathing and bilateral)
 
Comments: Another mixed session. This time we're doing the bike and run together. Work in the swim either early or late but not within several hours of the brick session.

Thursday

Bike 1h 00m 1 hour mix of RPE 3 and RPE 5 throughout session. Try to avoid hills after yesterdays long run.
     
Swim 1h 00m Open water continuous swim, practice sighting and swimming straight.

Friday

Day Off!