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

No specific goals this week, just continue with race prep and trying to match terrain of your goal race

Week 18

Saturday

Bike 1h 20m Comments: Great transition practice today! Can be done with a bike trainer or on the street. Do a complete transition each time. Setup your bike trainer and complete race transition setup in a garage. 8 reps gives lots of time to work out your transition kinks.
Run 1h 00m 8 x (R 4:00, B: 10:00, R 4:00 )
Be careful of run intensities - at only 4 minutes each it seems easy to do them fast, but 8 reps is a lot. Keep all efforts at RPE 3-4. Up the effort the last 2 if you've got anything left...

Sunday

Bike 30m RPE 4-5
Run 2h 00m RPE 3 using race nutrition/hydration plan.
Comments: Brick - Short bike and long run. Use race uniform if possible. The high intensity bike spinning will twist up your stomach a bit and provide a good test for nutrition and hydration in the run.

Monday

Day Off!

Tuesday

Day Off!

Wednesday

Bike 1h 30m With hills. Solid effort ranging from RPE 3 to RPE 7
Swim 1h 00m Race-specific
wu: 2 x 150, swim, back
main: 3 x 750, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
cd: 2 x 125 easy

Thursday

Bike 30m In full aero position. RPE 3
Swim 30m Speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy

Friday

Day Off!