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

RACE!

Week 20

Saturday -May 26th

Swim 45m Open water if possible. Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.
Bike 1h 30m RPE 3-4
Comments:
Swim-Bike Brick

Sunday

Run 1h 20m 80 minutes tempo
wu: 15min
main: 3 x (17min @ RPE 5, 3 min @ RPE2)
cd: 5 min

Monday

Swim 30m 3 x 10 minutes, start each slow, build up to race pace on each.
Bike 30m 3 x 10 minutes, start each slow, build up to race pace on each.
Run 20m 4 x 5 minutes, start each fast, level out pace on each
Comments and Definitions
A quick run through of all 3 sports today.

Tuesday

Swim 20m Warm up 5 minutes, 5 x 2 minute fast! Cool down 5 minutes.
Bike 15m Warm up 5 minutes, 5 x 1 minute fast! Cool down 5 minutes.
Run 15m Warm up 5 minutes, 6 x 50 fast! Cool down 5 minutes.

 

Wednesday

Swim 15m 15 minutes continuous easy swimming, RPE 2-3.

Thursday

Bike 20m Warm up 5 minutes, 15 minutes cruise at race pace.
Run 15m Warm up 5 minutes, 10 minutes cruise at slightly faster than race pace.

Friday

Day Off!

Saturday

Run 15m 15 minutes easy continuous.
Bike 10m 10 minutes easy continuous.
Swim 10m 10 minutes easy continuous.

Sunday

Race Day!