CD: 250 @ low aerobic intensity, Tuesday We also include video swim drills, to help improve different aspects of your stroke. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. 10 x 25 drills, RI=0:10 Brick Workout: 2:50 CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:25 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). In Joe Skipper's case, that's the hotel pool behind the finish line. USA Triathlon, the governing body for the sport in the United States, refers to this distance as long course and offersa national championship in the event every year. The right Ironman training plan can help you perform your best on race day. You are looking at between 5 and 6 days a week of training sessions. WU: 10 minutes @ moderate aerobic pace Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. 5 mins in upper Z3 + 2 mins recovery in Z1. Steady State Bike: 1:15 WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes MS: Run 20 minutes @ moderate aerobic intensity, Sunday MS: 2 hours and 40 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Long Run: 2:30 The last two weeks of this training plan are a taper period. 10 x 25 drills, RI=0:10 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. The biggest concern for many new triathletes is learning how to swim in your triathlon event. Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity How Much Salt Do You Need While Training and Racing? MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. 9 mins in upper Z3 + 2 mins recovery in Z1. These factors may seem trivial, but they can be really important to your race-day experience. "Ironman", to many, is synonymous with "impossible". Test a variety of sports drinks, energy gels, sports chews, and low-fat and fiber sports bars in training to help you find the best product for you. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. 8 x 100 @ VO2max intensity, RI=1:00 WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. Swim Base: 2600 Yards Swim Fartlek + Sprint: 2900 Yards CD: 350 @ low aerobic intensity, Wednesday WU: 250 @ low aerobic intensity 10 x 25 drills, RI=0:10 What does a typical 70.3 nutrition plan look like? Note that you can still work in other, smaller races during your plan too! WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. WU: 10 minutes @ moderate aerobic intensity RELATED:How to Find the Right Triathlon Coach For You. Nice easy run in Z2, preferably at race venue. WU: 350 @ low aerobic intensity Would you like your friends and family there to cheer you on, or would you rather fly solo? WU: 350 @ low aerobic intensity PULL Freestyle with a pull-buoy between your thighs. Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. WU: 10 minutes @ moderate aerobic intensity MS: 3,200 @ maximum intensity Heading out the door? Swim Base: 2450 Yards MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 One of the biggest challenges of training for a half-iron triathlon is fitting in training alongside work, family, and social commitments. WU: 350 @ low aerobic intensity Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. 3 mins in low Z5 + 2 min recoveries in Z1. The conditioning priorities in this phase are developing aerobic capacity and building endurance. And replace todays run with Fridays workouts. WU: 10 minutes @ moderate aerobic intensity 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . WU: 10 minutes @ moderate aerobic intensity Foundation Bike: 1:45 WU: 24 minutes @ moderate aerobic intensity MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. CD: 10 minutes @ moderate aerobic intensity, Sunday 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). Swim Base: 3100 Yards MS: 3,500 @ moderate aerobic intensity When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 34 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity A good pair will be ventilated enough to let you wear them on the run as well. 10 x 25 kick, RI=0:15 Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. Sprint Triathlon MS: Run 22 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity Download the app. 10 x 50 @ speed intensity, RI=0:20 MS: Run 20 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards Run Lactate Intervals: 40 Minutes 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). Just to check your bike is working ok and to get a feel for the route. MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Long Bike: 3:45 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 Minimalist IRONMAN 70.3 Training Plan (24 Weeks, Max 10.5 Hours/Week Long Bike: 5:45 MS: Run 30 minutes @ moderate aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: Run 10 minutes @ moderate aerobic intensity, Friday Choosing a race course is not just about the race itself, but how youre able to prepare. 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Beginner Triathlete) Plan Overview The training plan breaks down the 24-week training schedule into the following periods: CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: Run 1 hour @ moderate aerobic intensity, Sunday 10 x 25 drills, RI=0:10 It is doubled to a 40-week training plan. 10 x 25 kick, RI=0:15 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Preferably on the race route. As the name implies, a half-iron is half the distance of the full, or 70.3 miles. CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes 4 x (4 mins in low Z4 + 60 secs recoveries in Z1). WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Foundation Run: 45 Minutes If your race is on Saturday, take Friday as a rest day. Well be with you every step of the way, using this guide containing everything you need to know about training for a half-Iron triathlon. 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. WU: 10 minutes @ moderate aerobic intensity Create a personalized feed and bookmark your favorites. CD: Run 10 minutes @ low aerobic intensity, Thursday Success! MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. WU: 350 @ low aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). WU: Run 10 minutes @ moderate aerobic intensity WU: Bike 2 hours @ moderate aerobic intensity The One Subscription to Fuel All Your Adventures. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. Ironman 70.3: How to train for your first half Ironman - Runner's World 9 x 25 @ speed intensity, RI=0:15 CD: 24 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2000 Yards The plan builds up to race day and helps improve your fitness and confidence for your target event. MS: 5 hours and 10 minutes @ moderate aerobic intensity Your 6-Month IRONMAN Training Plan | ACTIVE Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? 7 x 150 @ VO2max intensity, RI=1:15 Download The Free Printable PDF Plans Here! MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Thursday Swim Base: 3100 Yards Swim Fartlek + Sprint: 2900 Yards MS: Run 30 minutes @ moderate aerobic intensity, Friday 5 x 200 @ threshold intensity, RI=0:20 CD: 300 @ low aerobic intensity, Long Run: 1:10 MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) WU: 350 @ low aerobic intensity IRONMAN 101: A Six-Month Training Plan 5 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity, Friday WU: 350 @ low aerobic intensity MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. 8 x 25 @ speed intensity, RI=0:20 Swim Base: 40 Minutes WU: 10 minutes @ moderate aerobic intensity 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). CD: 10 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 Most of your training can be done at chatting pace, but its also good to include some harder efforts. There are no secrets in these workouts, just consistent work and a few changeups to keep the training fresh and interesting. CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 Exercise physiologist Dr. Stacy Simsrecommendsmen and women take in 20-30g of protein in the 30-45 minutes immediately following a workout; women should also take in 0.75g of carbohydrates per kilogram of body weight immediately following prolonged sessions in order to maximize muscle glycogen restoration and men 1-1.2 g/kg body weight. CD: Run 10 minutes @ low aerobic intensity, Friday SWIM | Novice IRONMAN 24 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 Take in 500-700+ mg of sodium per hour to replace electrolytes lost in sweat. Brick Workout: 1:30 Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . WU: 350 @ low aerobic intensity 6 x 50 @ speed intensity, RI=0:20 MS: 2 hours and 10 minutes @ moderate aerobic intensity Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. 10 x 25 drills, RI=0:10 Steady State Bike: 1:30 PDF RUN | Novice IRONMAN 24 week Training Plan How long does it take to train for an Ironman Triathlon? WU: 350 @ low aerobic intensity During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards Strength & Conditioning guide, coach's tips and more! Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan Recovery Bike: 20 Minutes Swim Fartlek + Sprint: 2575 Yards 10 x 25 kick, RI=0:15 If you follow our training plans, we do all the thinking for you. WU: 33 minutes @ moderate aerobic intensity Brick Workout: 1:20 Weve also goteasily printable training plans for our members. Foundation Run: 45 Minutes While not required, sunglasses will let you see better and protect your eyes on the bike. WU: Swim 1.5 km Wednesday CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. Then we have the training plan for you! One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). WU: 250 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. Swim Base: 1600 Yards By this stage, you could also test yourself with a 1900 non-stop swim. MS: 1 hour and 40 minutes @ high aerobic intensity PDF 36 Week Beginner Ironman Training Plan - Snacking in Sneakers Tri-specific shoes will have features like quick on-and-off, drainage, and more. This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05