Home Training Plans The Ultimate Half Ironman Training Plan – 18 Weeks

The Ultimate Half Ironman Training Plan – 18 Weeks

by Hazen Kent

The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, preferably Olympic Distance Races. It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. A half Ironman is a big step-up from the standard Tri. It is definitely doable, you just have to race and train smarter.

The first 12 weeks of the program is considered a base building phase gradually increasing mileage and yardage. A speedwork/quality phase makes up weeks 13-16 with weeks 17 and 18 dedicated to the taper. You will also notice three recovery weeks on weeks 4, 8 and 12. These are important. Stick to them. By the end of the base building phase, some of you may start to get a little grumpy and irritable. This is due to the fact that you are pushing that “overtrained” state. Fortunately, the speedwork phase begins the following week. During this period you will be cutting back on the mileage/yardage while maintaining your overall endurance. This will also provide you with the added rest for which are looking. You will probably experience an increase in energy and your attitude will start to err towards the positive side! This is also a time when you must begin to use your head and train smart! An improper approach to speedwork can lead to injuries in all three events. We will discuss this further as we break down the individual activities.

The base building phase focuses on general aerobic training and should include the use of a heart rate monitor. If you do not own one, than I suggest you make the purchase. There are several heart rate monitors on the market and all do a fine job. And you do not have to buy the most expensive. However, you will want a model that has at least an overall time display. This will keep you from having to wear both a watch and HR monitor when you run.

Swim workouts are general distances but specific workouts can be found on our Half Ironman Triathlon Swim Workouts.

SwimBikeRun
Week 1   
Monday1000 yds. a.m.20 miles. p.m. 
Tuesday1000 yds. a.m 40 min p.m.
Wednesday 20 miles. p.m. 
Thursday1000 yds. a.m 30 min p.m.
Friday   
Saturday  50 min a.m.
Sunday 25 miles. a.m. 
Week 2   
Monday1000 yds. a.m20 miles. p.m. 
Tuesday1250 yds. a.m 45 min p.m.
Wednesday 25 miles. p.m. 
Thursday1000 yds. a.m 35 min p.m.
Friday   
Saturday  55 min a.m.
Sunday 30 miles a.m. 
Week 3   
Monday1000 yds. a.m20 miles p.m. 
Tuesday1250 yds. a.m 45 min p.m
Wednesday 25 miles p.m. 
Thursday1250 yds. a.m 40 min p.m
Friday   
Saturday  60 min a.m
Sunday 35 miles a.m. 
Week 4RecoveryRecoveryRecovery
Monday1000 yds. a.m20 miles p.m. 
Tuesday1000 yds. a.m 40 min p.m
Wednesday 20 miles p.m. 
Thursday1000 yds. a.m 30 min p.m
Friday   
Saturday  50 min a.m
Sunday 30 miles a.m. 
Week 5   
Monday1000 yds. a.m20 miles p.m. 
Tuesday1500 yds. a.m 45 min p.m
Wednesday 25 miles p.m. 
Thursday1250 yds. a.m 40 min p.m
Friday   
Saturday  60 min a.m
Sunday 40 miles a.m. 
Week 6   
Monday1250 yds. a.m25 miles p.m. 
Tuesday1500 yds. a.m 50 min p.m
Wednesday 25 miles p.m. 
Thursday1500 yds. a.m 40 min p.m
Friday   
Saturday  70 min a.m
Sunday 45 miles a.m. 
Week 7   
Monday1250 yds. a.m25 miles p.m. 
Tuesday1750 yds. a.m 60 min p.m
Wednesday 30 miles p.m. 
Thursday1500 yds. a.m 45 min p.m
Friday   
Saturday  80 min a.m
Sunday 45 miles a.m. 
Week 8RecoveryRecoveryRecovery
Monday1000 yds. a.m20 miles p.m. 
Tuesday1250 yds. a.m 50 min p.m
Wednesday 25 miles p.m. 
Thursday1250 yds. a.m 35 min p.m
Friday   
Saturday  70 min a.m
Sunday 35 miles a.m. 
Week 9   
Monday1250 yds. a.m25 miles p.m. 
Tuesday2000 yds. a.m 60 min p.m
Wednesday 30 miles p.m. 
Thursday1500 yds. a.m 50 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 80 min p.m
Sunday 50 miles a.m.75 min walk p.m
Week 10   
Monday1500 yds. a.m25 miles p.m. 
Tuesday2250 yds. a.m 60 min p.m
Wednesday 35 miles p.m. 
Thursday1750 yds. a.m 50 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 90 min a.m
Sunday 55 miles a.m.75 min walk p.m
Week 11   
Monday1500 yds. a.m25 miles p.m. 
Tuesday2500 yds. a.m 60 min p.m
Wednesday 40 miles p.m. 
Thursday1750 yds. a.m 50 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 100 min a.m
Sunday 60 miles a.m.75 min walk p.m
Week 12RecoveryRecoveryRecovery
Monday1000 yds. a.m20 miles p.m. 
Tuesday2000 yds. a.m 50 min p.m
Wednesday 30 miles p.m. 
Thursday1250 yds. a.m 40 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 90 min a.m
Sunday 50 miles a.m.60 min walk p.m
Week 13SpeedworkBikeRun
Monday1500 yds. a.m30 miles p.m.0
Tuesday2500 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality Day a.m. 60 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. p.m 90 min a.m
Sunday 50 miles a.m.60 min. walk p.m
Week 14   
Monday1500 yds. a.m30 miles p.m. 
Tuesday2500 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality Day a.m. 60 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 90 min a.m
Sunday 50 miles a.m.60 min. walk p.m
Week 15   
Monday1500 yds. a.m30 miles p.m. 
Tuesday2500 yds. a.m Quality Day
Wednesday Quality Day 
ThursdayQuality Day a.m. 60 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 90 min a.m
Sunday 50 miles a.m.60 min. walk p.m
Week 17Begin TaperBegin TaperBegin Taper
Monday   
Tuesday2500 yds a.m. 60 min p.m
Wednesday 30 miles p.m. 
Thursday1500 yds a.m. 40 min p.m
Friday 20 miles p.m. 
Saturday(choice) 1000 yds. 75 min p.m
Sunday 50 miles a.m. 
Week 18   
Monday1500 yds a.m. 40 min p.m
Tuesday 40 miles p.m. 
Wednesday(choice) 1000 yds20 miles p.m.30 min p.m
Thursday(Travel Day)(Travel Day)(Travel Day)
Friday15 min. easy15 min. spin30 min walk
SaturdayRace DayRace DayRace Day
SundayRace DayRace DayRace Day

Swimming: The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page. They were designed for training in a 25 yard pool. If you are swimming in a 25 meter pool, you can use the same workouts. For a 50 meter pool, there will be some changes. You are certainly not bound by these workouts so feel free to tweak them as you see fit.

Cycling: Your bike rides should be aerobic, concentrating on staying within your heart rate zone. Remember, for some, the running heart rate zone may be higher than that of cycling, so you will need to experiment to find out what works best for you. Attempting to cycle within your running HR zone may do more harm to your aerobic system than not. To experiment, subtract 5 to 10 beats from your running zone and determine how it feels during the ride.

Running: The key to a successful endurance running program is training smart. And the best way to accomplish this is through aerobic training with a heart rate monitor. By now you should have determined your running heart rate zone based on the information at the top of the page. A successful running program should include a solid warm-up and cool down. When you head out on your run, spend the first 12-15 minutes warming up slowly bringing your HR up to your aerobic zone. After you have completed the bulk of your run spend the last 12-15 minutes bringing your heart back below your training zone.

The running distances in the program are listed in minutes. However, if you feel comfortable running in miles than that is fine. Just allow yourself a sufficient warm-up and cool down period. The advantage of running by minutes is it allows you to accurately assess your training improvement.

Week 1

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1000 yds am
Run: 40 minutes pm

Wednesday
Bike: 20 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1000 yds am
Run: 30 miutes pm

Friday
Rest

Saturday
Run: 50 minutes am

Sunday
Bike: 25 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 2

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1250 yds am
Run: 45 minutes pm

Wednesday
Bike: 25 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1000 yds am
Run: 35 minutes pm

Friday
Rest

Saturday
Run: 55 minutes am

Sunday
Bike: 30 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 3

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1250 yds am
Run: 45 minutes pm

Wednesday
Bike: 25 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1250 yds am
Run: 40 minutes pm

Friday
Rest

Saturday
Run: 60 minutes am

Sunday
Bike: 35 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 4 – Recovery

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ridek eep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1000 yds am
Run: 40 minutes pm

Wednesday
Bike: 20 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1000 yds am
Run: 30 minutes pm

Friday
Rest

Satuday
Run: 50 minutes am

Sunday
Bike: 30 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 5

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1500 yds am
Run: 45 minutes pm

Wednesday
Bike: 25 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1250 yds am
Run: 40 minutes pm

Friday
Rest

Saturday
Run: 60 minutes am

Sunday
Bike: 40 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 6

Monday
Swim: 1250 yds am
Bike: 25 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ridekeep your HR at the lower end of your training zone. Finally, leave yourself enough time for a goodcool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1500 yds am
Run: 50 minutes pm

Wednesday
Bike: 25 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1500 yds am
Run: 40 minutes pm

Friday
Rest

Saturday
Run: 70 minutes am

Sunday
Bike: 45 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 7

Monday
Swim: 1250 yds am
Bike: 25 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1750 yds am
Run: 60 minutes pm

Wednesday
Bike: 30 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1500 yds am
Run: 45 minutes pm

Friday
Rest

Saturday
Run: 80 minutes am

Sunday
Bike: 45 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 8 – Recovery

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 1250 yds am
Run: 50 minutes pm

Wednesday
Bike: 25 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1250 yds am
Run: 35 minutes pm

Friday
Rest

Saturday
Run: 70 minutes am

Sunday
Bike: 35 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.

Week 9

Monday
Swim: 1250 yds am
Bike: 25 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2000 yds am
Run: 60 minutes pm

Wednesday
Bike: 30 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1500 yds am
Run: 50 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1000 yds am
Run: 80 minutes pm

Sunday
Bike: 50 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 75 min pm

Week 10

Monday
Swim: 1500 yds am
Bike: 25 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2250 yds am
Run: 60 minutes pm

Wednesday
Bike: 35 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enough time for a cool-down.

Thursday
Swim: 1750 yds am
Run: 50 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1000 yds am
Run: 90 minutes pm

Sunday
Bike: 55 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 75 min pm

Week 11

Monday
Swim: 1500 yds am
Bike: 25 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2500 yds am
Run: 60 minutes pm

Wednesday
Bike: 40 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enoughtime for a cool-down.

Thursday
Swim: 1750 yds am
Run: 50 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1000 yds am
Run: 100 minutes pm

Sunday
Bike: 60 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 75 min pm

Week 12 – Recovery

Monday
Swim: 1000 yds am
Bike: 20 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2000 yds am
Run: 50 minutes pm

Wednesday
Bike: 30 miles pm
Your ride will be about the same as Monday. However, during the bulk of your ride, train with your heart rate at the mid to high end of your zone but do not go higher…stay within it. Just remember to leave yourself enoughtime for a cool-down.

Thursday
Swim: 1250 yds am
Run: 40 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1250 yds am
Run: 90 minutes pm

Sunday
Bike: 50 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 60 min pm

Week 13

Monday
Swim: 1500 yds am
Bike: 30 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2500 yds am
Run: Quality Day

Wednesday
Bike: Quality Day

Thursday
Swim: Quality Day
Run: 60 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1250 yds am
Run: 90 minutes pm

Sunday
Bike: 50 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 60 min pm

Week 14

Monday
Swim: 1500 yds am
Bike: 30 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2500 yds am
Run: Quality Day

Wednesday
Bike: Quality Day

Thursday
Swim: Quality Day
Run: 60 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1250 yds am
Run: 90 minutes pm

Sunday
Bike: 50 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 60 min pm

Week 15

Monday
Swim: 1500 yds am
Bike: 30 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2500 yds am
Run: Quality Day

Wednesday
Bike: Quality Day

Thursday
Swim: Quality Day
Run: 60 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1250 yds am
Run: 90 minutes pm

Sunday
Bike: 50 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 60 min pm

Week 16

Monday
Swim: 1500 yds am
Bike: 30 miles pm
Your ride should be treated as somewhat of a recovery/aerobic ride after your long Sunday ride. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of you ride keep your HR at the lower end of your training zone. Finally, leave yourself enough time for a good cool-down. On all cool downs, wait until your HR drops as close to or below 100 bpm before stopping.

Tuesday
Swim: 2500 yds am
Run: Quality Day

Wednesday
Bike: Quality Day

Thursday
Swim: Quality Day
Run: 60 minutes pm

Friday
Bike: 20 miles pm
When you begin your Friday rides on the 9th week, treat each one as an easy, easy spinning day. It will be a nice warm-up for your Saturday long run. Keep your heart rate well below the zone throughout the entire ride.

Saturday
Swim (choice): 1250 yds am
Run: 90 minutes pm

Sunday
Bike: 50 miles am
Your Sunday ride will be the most important. This is where you will practice your eating and drinking. Begin the ride with a 20 minute warm-up. For the bulk of the ride keep your HR at the low end of the zone for as long as possible. As you increase your distance, you will begin to see your endurance fall off as your heart rate will climb just a bit toward the end of the ride. In fact you will probably be riding slower than when you began. Do not worry, just keep your HR in the zone. Eventually, you will see your endurance increase. Finally, leave yourself enough time for a cool down.
Walk: 60 min pm

Week 17 – Taper Week

Monday
Rest

Tuesday
Swim: 2500 yds am
Run: 60 Minutes pm

Wednesday
Bike: 30 miles pm

Thursday
Swim: 1500 yds am
Run: 40 minutes pm

Friday
Bike: 20 miles pm

Saturday
Swim: 1000 yds am
Run: 75 minutes pm

Sunday
Bike: 50 miles am

Week 18 – Race Week

Monday
Swim: 1500 yds am
Run: 60 minutes pm

Tuesday
Bike: 40 miles pm

Wednesday
Swim (choice): 1000 yds am
Bike: 20 miles pm
Run: 30 minutes pm

Thursday
Travel/Rest

Friday
Swim: 15 min easy at site
Bike: 15 minute spin
Run: 30 minutes walk

Saturday
Race Day

Sunday
Race Day

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1 comment

Ryan June 5, 2020 - 9:11 am

Thanks so much for the program. I have a question, what does “quality day” entail?

Reply

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