24 week half ironman training plan pdf

Note: This plan was based upon a 20-week training schedule. Swim Base: 2600 Yards WU: 10 minutes @ moderate aerobic intensity Running Hill Repeats: 34 Minutes Swim Base: 40 Minutes 10 x 25 kick, RI=0:15 MS: 1,650 @ maximim intensity WU: 37 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 10 x 25 kick, RI=0:15 Beginner, Intermediate & Advanced versions. MS: Run 20 minutes @ moderate aerobic intensity, Sunday Our Plan. Steady State Bike: 1:15 In week 11 of my training plan, I completed my first brick session: a two-hour ride followed . Better organization means less chance of forgetting something when it matters. WU: 10 minutes @ moderate aerobic intensity 3 x 200 @ threshold intensity, RI=0:30 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. MS: 7 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 45 minutes (including warm-up and cool-down) MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) It might come as no surprise to see that most of these courses are fairly flat, which is certainly what attracts newcomers. CD: 350 @ low aerobic intensity, Sunday 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 10 x 25 drills, RI=0:10 MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Recovery Run: 25 Minutes Just to get a feel for the conditions. Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. Tempo Run: 44 Minutes Brick Workout: 2:15 Run 15 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic pace Training for a half Ironman is a great way to challenge yourself, make new friends, and explore the world of swim, bike, and run. WU: 300 @ low aerobic intensity CD: 350 @ low aerobic intensity, Thursday CD: 10 minutes @ moderate aerobic pace, Friday CD: 10 minutes @ moderate aerobic intensity, Friday 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. 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2).

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