TRAINING

TRAINING PLAN - WEEKS 1 TO 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 – TIME TO GET STARTED! OUR PLAN BEGINS ON A MONDAY, BUT YOU CAN START ON ANY DAY OF THE WEEK
SWIM BIKE RUN BIKE REST DAY OW SWIM RUN
4 x 200m 1 x [10mins 8-10 x 1km 5 x [7mins 2km, inc. 2 x 12km
moderate moderate/ vigorous moderate/ 500m @70.3 moderate on a
• 2mins easy] • 3mins easy] race pace. flat route
4 x 150m • 45secs rest Focus on
vigorous 5 x [2mins between reps sighting, and
• hard/1min very turn at buoys
4 x 100m hard/1min
very hard easy] BIKE
• •
1 x [10mins 70km
30secs rest
between reps moderate/ moderate on
2mins easy] an undulating
route

WEEK 2 – ALWAYS INCLUDE A WARM-UP BEFORE EACH SESSION = 5-8MINS OF GRADUALLY BUILDING FROM EASY TO VIGOROUS
SWIM BIKE RUN RUN REST DAY OW SWIM BRICK
4 x 200m 1 x [12mins 8-10 x 1km 4 x [7mins 2.5km 60-70km
moderate moderate / vigorous moderate / • bike moderate
• 3mins • 3mins easy] Include 3 x •
4 x 150m recovery] 45secs rest 400m efforts 8km
vigorous • between reps @ faster than run estimated
• 6 x [2mins 70.3 race pace. 70.3 race pace
4 x 100m hard/1min very Focus on
very hard hard / 1min sighting,
• easy] swimming with
30secs rest • head up and
between reps 1 x [12mins turning at
moderate / buoys
3mins easy]

WEEK 3 – ALWAYS INCLUDE A COOL-DOWN AFTER EACH SESSION = 3-5MINS OF EASY CARDIO FOLLOWED BY STRETCHES
SWIM BIKE RUN BRICK REST DAY OW SWIM RUN
4 x 150m 1 x [12mins 6-7 x 1.5km Repeat 3 x 2.3km, inc. 1 x 15-16km
vigorous moderate / vigorous; • 1km @70.3 race moderate on a
• 3mins recovery] 45secs rest 10mins pace; try to flat route
4 x 250m • between reps bike vigorous swim in groups •
moderate 6 x [2mins   • Include 3 x
• hard/1min very SWIM 5mins BIKE 2km @faster
4 x 150m hard/1min easy] run moderate than 70.3 race
vigorous • 3 x 600m 80-90km pace
moderate; • moderate on
• 1 x [12mins 90secs rest
moderate / increasing pace an undulating
30secs rest between reps route; inc. 2 x
between reps 3mins easy] in final 150m;
30secs rest 15km @faster
between reps than 70.3 pace

WEEK 4 – REMEMBER, ‘DOUBLE DAY’ SESSIONS DON’T NEED TO BE DONE IN SUCCESSION – RECOVER WELL BETWEEN EACH
SWIM BIKE RUN BIKE REST DAY RUN MOCK RACE
4 x 150m 1 x [10mins 6-7 x 1.5km 5 x [8mins 2km 1.5km swim
vigorous moderate/ vigorous moderate/ easy; treat like •
• 2mins easy] • 2mins easy] a recovery run 40km bike
4 x 250m • 45secs rest •
moderate 5 x [2mins hard between reps OW SWIM 10km run
• /1min very •
4 x 150m hard/1min 1km Treat as a
vigorous easy] easy training
• • session. Train
30secs rest 1 x [10mins using fuel and
between reps moderate/ kit you will use
2mins easy] on race day.

96 / / July 2017
 MASTER HALF-IRONMAN

TRAINING PLAN - WEEKS 5 TO 8

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 5 – PRACTISE KEY OPEN-WATER SKILLS IN YOUR WEEKLY OUTDOOR SWIM SESSION
SWIM BIKE RUN BRICK REST DAY OW SWIM RUN
5 x 200m 2 x [8mins 5-6 x 2km Repeat 3 x 2.5km, inc. 3 x  18-20km
moderate moderate/ vigorous; • 500m @faster moderate on a
• 2mins easy] 45secs rest 10mins than 70.3 pace; flat route.
20secs rest • between reps bike vigorous swim in groups •
between reps 10 x [1min very   • Include 3 x
• hard/1min SWIM 5mins BIKE 3km @faster
10 x 100m easy] than 70.3 race
3 x 600m run moderate 100km pace
vigorous • moderate, moderate on
•
• 2 x [8mins increase pace an undulating
moderate/ 90secs rest
15secs rest in final 150m; between reps route; inc. 3 x
between reps 2mins easy] 30secs rest 15km @faster
between reps than 70.3 pace

WEEK 6 – THE LONGER BIKE AND RUNS, AS WELL AS THE BRICKS, ARE IDEAL TO DIAL IN YOUR MIDDLE-DISTANCE RACE PACE
SWIM BIKE RUN RUN REST DAY OW SWIM BRICK
5 x 200m 2 x [10mins 5-6 x 2km 5 x [7mins 2.5km 80km bike
moderate moderate/ vigorous moderate/ • moderate
• 2mins easy] • 3mins easy] Include 1 x •
20secs rest • 45secs rest 1.9km @70.3 12-14km run
between reps 12 x [1min very between reps race pace. estimated 70.3
• hard/1min Focus on race pace
10 x 100m easy] sighting, •
vigorous • swimming with Train using fuel
• 2 x [10mins head up and and kit you will
moderate/ turning at use on race
15secs rest buoys
between reps 2mins easy] day

WEEK 7 – THE FINAL BIG WEEK OF TRAINING, AGAIN REDUCING SPEED BUT FOCUSSING ON ENDURANCE
SWIM BIKE RUN BIKE REST DAY OW SWIM BRICK
4 x 200m 2 x [8mins 5 x 1.5km 4 x [8mins 2.2km 50km bike
moderate moderate/ vigorous; moderate/ • estimated 70.3
• 2mins easy] 45secs rest 2mins easy] Include 3 x race pace
4 x 150m • between reps 400m @faster •
vigorous 10 x [1min very   than 70.3 race 10km run
• hard/1min SWIM pace. Focus on estimated 70.3
4 x 100m easy] starts and race pace
3 x 600m finding swim
very hard • moderate, •
2 x [8mins pace Train using fuel
• increase pace
30secs rest moderate/ in final 150m; and kit you will
between reps 2mins easy] 30secs rest use on race
between reps day

WEEK 8 – THIS WEEK INCLUDES TWO REST DAYS AS YOU TAPER TOWARDS THE ALL-IMPORTANT RACE!
SWIM REST DAY BRICK BIKE REST DAY RUN 70.3 RACE
10 x 100m 2x 4 x [7mins 2-3km 1.9km swim
vigorous • moderate/ easy on •
• 12mins 3mins easy] course; treat 90km bike
20secs rest bike moderate like a recovery
run •
between reps • 21.1km run
6mins •
run moderate OW SWIM
Execute your
• 1km race plan using
90secs rest easy on course the knowledge
between reps gained from
your training.
Good luck!

July 2017 / / 97