Half Ironman 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's goal is to just get it done and keep up on sleep to prepare to do it again next week.

We will be using RPE (Rate of Perceived Exertion) to indicate intensity for the workouts. Click here to view the RPE 10 chart showing the range of values and description of what you should be feeling at each level. If you use heart rate data, you can fill in bike and run values next to RPE values.

Week 1

Saturday

Bike 1h 30m Mental strength day - try to get outside today, regardless of weather. Easy pace.

Sunday

Run 1h 00m Long run, easy pace. RPE starting at 2, finish at 3.
     
Swim 30m wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Monday

Bike 45m 15 min warm up, warm down with easy spinning in the small ring. 15 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling

Tuesday

Run 40m Very easy. RPE 3
     
Swim 40m wu: 200swim, 200kick, 200pull, 200swim
main: 1 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last

Wednesday

Bike 1h 00m Road or trainer, all small chainring work, low effort.
     

Thursday

Run 30m Easy pace, RPE 2-3
     
swim 30m wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
cd: 150 easy

Friday

Day Off!