20 WEEK HALF IRONMAN TRAINING PLAN : KM

WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day
10 x 25m taking 30 sec of 10 x 50m (1 full lap) with 45
Warm up: 5 min brisk walk 20 min easy effort Warm up: 5 min brisk walk
rest after each length sec of rest
1
4 x 5 min run / 2 min
8 x 2 min run / 1 min walk
walk
Cool down: 5 min walk Cool down: 5 min walk
Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day
5 x 100m (2 full laps), taking
Run 3 km, taking walking 10 min without stopping
Warm up: 5 min brisk walk 30 min easy effort 60 seconds of rest after
breaks as needed easy
2 each
1 x 8 min run / 2 min
walk
Cool down: 5 min walk
Run Bike Swim Rest Day Easy Run Bike Rest Day
10 x 50m in zone 4, with 60
5 km 45 min easy effort Run 5 km without stopping Warm up: 5 min
seconds of rest
3
10 x 2 min zone 4, 1 min
Zone 2-3
recovery
Cool down: 5 min
Easy Run Bike Swim Rest Day Run Brick Rest Day
Easy distance:
Swim 15 min without
6.5 km + 4 x 75m strides 50 min easy effort 20 minutes without Warm up: 5 min jog
stopping
4 stopping
5 km with 10 x 1 min zone 4
Bike 45 min (zone 3)
/ 1 min easy jog
Cool down: 5 min walk
Easy Run Bike Swim Rest Day Swim Brick Workout Rest Day
2 x 300m in zone 3, with 90 20 min without stopping
7 km + 4 x 75m strides 60 min easy effort Bike: 30 min
5 seconds rest easy
Run: 15 min

Easy Run Bike Swim Rest Day Swim Race Simulation Rest Day
3 x 400m zone 3, with 90
8 km + 4 x 75m strides 70 min easy effort 1000m Swim: 500 m
6 sec rest
Zone 2 Bike: 16 km
Run: 3 km
Easy Run Bike Swim Rest Day Brick Workout Bike Rest Day
4 x 400m zone 3, with 90
9 km + 4 x 75m strides 75 min easy effort Bike: 45 min zone 2 Warm up: 5 min
sec rest
7
5 x 3 min zone 4, 1 min
Run: 15 min zone 3
recovery
Cool down: 5 min
Easy Run Bike Swim Rest Day Bike or Run Race! Rest Day
Sprint Triathlon Simulation
9 km + 4 x 75m strides 40 min 20 min easy effort 15 - 20 min easy
8 or Official Event
Zone 2 Zone 2

Easy Run Bike Swim Rest Day Bike Swim Rest Day
6 x 200m zone 3 with 90 sec 800m easy effort; 4 x 25m
8 km + 4 x 75m strides 23 km 29 km easy effort
9 rest sprints
Zone 2-3

Easy Run Bike Swim Rest Day Brick Workout Bike Rest Day
3 x 500m zone 3, with 90
11 km + 4 x 75m strides 30 km at an easy effort Bike: 60 min zone 2 Warm up: 10 min
10 sec rest; 4 x 25m sprints
Run: 30 min zone 3 25 min tempo pace
Cool down: 10 min
Easy Run Bike Swim Rest Day Run Swim Rest Day
9.5 km with 2 x 10 min
40 km in zone 2 with 2 x 20 1000m easy effort with 4 x 8 x 200m (zone 3-4) with 60
11 12 km + 4 x 75m strides tempo pace with 90 sec
min in upper zone 3 25m sprints sec rest
recovery

Easy Run Bike Swim Rest Day Bike Mini Race Simulation Rest Day
48 km with 10 x 3 min zone 1200m east effort with 4 x
12 km + 4 x 75m strides 20 min easy Swim: 1200m
12 4 with 1 min recovery 25m sprints
Bike: 40 km
Run: 8 km
Run Bike Swim Rest Day Run Swim Rest Day
8 km with 10 x 90 sec zone 75 min zone 2 with 2 x 20 5 x 300m zone 4, 4 x 25m
1500m 16 km; 4 x 75m strides
13 4, with 60 sec recovery min in upper zone 3 sprints
Zone 2

Easy Run Bike Swim Rest Day Swim Bike Rest Day
56 km with 10 x 3 min zone 5 x 400 zone 3 with 90 sec
16 km+ 4 x 75m strides 1500m 25 miles easy
14 4 with 1 min recovery rest
Zone 2

Easy Run Bike Swim Rest Day Run Swim/Bike Rest Day
65 kms with 10 x 3 min zone 4 x 500m zone 3 with 90 sec 8 km with 10 x 90 sec zone 4
19 km + 4 x 75m strides Swim: 1200m
15 4 with 1 min recovery rest / 60 sec recovery
Zone 2 Bike: 20 miles

Easy Run Bike Swim Rest Day Bike or Run Run Rest Day
60 min with 10 x 3 min zone Half marathon race or 13.1
12 km + 4 x 75m strides 30 min 15-20 min easy
16 4 with 1 min recovery mile run
Zone 2

Easy Run Bike Swim Rest Day Bike Swim Rest Day
60 min with 3 x 10 min
72 km with 10 x 3 min zone 6 x 300m zone 3, 4 x 25m
9 km + 4 x 75m strides 1800m tempo pace (upper zone 3)
17 4 with 1 min recovery
with 2 min of recovery
sprints

Zone 2

Easy Run Bike Swim Rest Day Swim Bike Rest Day
75 min zone 2 with 2 x 20 4 x 500m zone 3 with 90 sec
19 km + 4 x 75m strides 2000m 95 km easy
18 min in upper zone 3 rest
Zone 2

Easy Run Bike Swim Rest Day Run Swim/Bike Rest Day
60 min with 10 x 3 min zone 2 x 1000m zone 3, with 90 9 km with 12 x 45 sec on
16 km + 4 x 75m strides Swim: 1500m
19 4 with 1 min recovery sec rest zone 4 / 60 sec recovery
Bike: 30 miles

Easy Run Bike Swim Rest Day Bike or Run RACE! Rest Day
9 km+ 4 x 75m strides 50 min 30 min 20 min easy RACE!
20
Zone 2 Zone 2