Half Ironman Training Plan

Caroline Mae

2 min read

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01-01-2025

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So, you're ready to tackle a Half Ironman? That's fantastic! This isn't a sprint; it's a marathon… well, a swim, bike, and run marathon. This plan provides a framework, but remember to listen to your body and adjust as needed. Consult with your doctor and a certified coach before embarking on this rigorous training regimen.

Phase 1: Building the Base (8-12 Weeks)

This phase focuses on establishing a solid aerobic base and building endurance in each discipline. Consistency is key here, more than intensity.

Swimming:

• Frequency: 2-3 times per week.
• Focus: Technique drills, building distance. Start with shorter swims and gradually increase duration. Include open water swims whenever possible to get comfortable with the conditions.
• Example Week: Monday: 1500m, Wednesday: 2000m, Saturday: 2500m.

Cycling:

• Frequency: 2-3 times per week.
• Focus: Endurance rides. Increase the duration of your rides gradually, focusing on maintaining a consistent, comfortable pace. Include some hill work to build strength.
• Example Week: Tuesday: 1.5 hours, Thursday: 2 hours, Sunday: 3 hours.

Running:

• Frequency: 2-3 times per week.
• Focus: Easy runs, building distance. Start with shorter runs and gradually increase distance. Focus on maintaining an easy pace. Incorporate some cross-training (like elliptical or cycling) on rest days.
• Example Week: Monday: 3 miles, Wednesday: 4 miles, Saturday: 5 miles.

Strength Training:

• Frequency: 2 times per week.
• Focus: Full-body strength training focusing on major muscle groups. This will help prevent injuries and improve performance. Focus on compound movements like squats, deadlifts, and presses.

Phase 2: Increasing Intensity (8-12 Weeks)

This phase involves incorporating higher intensity workouts to improve speed and power. Brick workouts (back-to-back cycling and running) become increasingly important.

Swimming:

• Frequency: 2-3 times per week.
• Focus: Interval training, speed work. Incorporate sets of high-intensity intervals with recovery periods.

Cycling:

• Frequency: 2-3 times per week.
• Focus: Interval training, tempo rides. Incorporate high-intensity intervals on the bike, and longer tempo rides at a challenging pace.

Running:

• Frequency: 2-3 times per week.
• Focus: Interval training, tempo runs. Incorporate high-intensity intervals and tempo runs to improve speed and endurance.

Brick Workouts:

• Frequency: 1-2 times per week.
• Focus: Transitioning smoothly between cycling and running, getting your body used to the demands of both back-to-back.

Phase 3: Tapering and Race Preparation (4 Weeks)

This phase involves reducing training volume to allow your body to recover and prepare for race day. Focus on maintaining fitness while minimizing fatigue. Rest and nutrition are crucial during this period.

• Reduce training volume by approximately 50% during this phase.
• Focus on quality over quantity.
• Ensure adequate hydration and nutrition.
• Practice race-day nutrition and hydration strategies.
• Visualize your success.

Important Considerations:

• Nutrition: Fuel your body properly with a balanced diet.
• Hydration: Drink plenty of water throughout the day.
• Rest: Get enough sleep to allow for recovery.
• Listen to Your Body: Don’t push yourself too hard, especially when starting out. Rest when you need to.

This plan is a guideline. Adjust it to fit your individual needs and abilities. Remember to consult with professionals for personalized advice. Good luck! You got this!