MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Main set: 3 x 100 yards race pace, RI = 15 seconds. Saturday Here's how to find a free half-Ironman training plan to help you swim, bike and run a successful endurance race. Swim Fartlek + Sprint: 1300 Yards WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 I used your Masters Half-Ironman training plan to do Ironman 70.3 Raleigh this past Sunday. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. WU: 300 @ low aerobic intensity 6 x 100 @ VO2max intensity, RI=1:00 Friday: Swim 800 yards total. This plan provides a 6 month training period for you to get into shape, get confident with the distance, and finish fit and fast. MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) Swim Threshold + Sprint: 2,100 Yards WU: Run 10 minutes @ low aerobic intensity 8 x 25 kick, RI=0:15 Foundation Bike: 1:15 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 300 @ low aerobic intensity, Wednesday MS: Run 20 minutes @ moderate aerobic intensity, Sunday Swim Fartlek + Sprint This is a swim time trial workout. 5 x 100 @ VO2max intensity, RI=1:00 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity MS: 4 x 200 @ threshold intensity, RI=0:45 WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity. CD: 13 minutes @ moderate aerobic intensity, Wednesday 8 x 25 drills, RI=0:10 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. Sunday: Run 6 miles moderate. With bricks, race-pace efforts, open-water swims and the tapering period, this six month ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition. CD: 250 @ low aerobic intensity, Long Run: 1:20 6 x 75 @ VO2max intensity, RI=0:45 8 x 25 kick, RI=0:15 Brick Workout: 1:20 WU: Swim 800 WU: 17 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 1700 Yards 8 x 25 kick, RI=0:15 MS: 2 hours and 40 minutes @ moderate aerobic intensity Bike Power Intervals: 50 Minutes Brick Workout: 1 Hour 8 x 25 drills, RI=0:10 MS: 1,650 @ maximum intensity 8 x 25 drills, RI=0:10 Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 1700 Yards MS: Run 25 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 1800 Yards WU: 200 @ low aerobic intensity Swim Base: 1400 Yards MS: Run 20 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Wednesday MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 8 x 25 drills, RI=0:10 Training Timeframe: 24 weeks Tempo Bike: 1:05 May 15, 2017 - What does a training plan six months out from your race look like? 8 x 25 drills, RI=0:10 Foundation Run: 40 minutes 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic pace, Friday MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) Swim Fartlek + Sprint: 1200 yards MS: Run 20 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity, Friday MS: Run 18 minutes @ threshold intensity Saturday Swim Base: 2100 Yards WU: 10 minutes @ low aerobic intensity WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity You should be able to swim at least 2,000 yards. Saturday CD: 300 @ low aerobic intensity, Brick Workout: 1:45 This plan will get you to the line. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. WU: 250 @ low aerobic intensity Long Bike: 2:15 WU: Run 10 minutes @ moderate aerobic intensity You’re signed up for your first race and have six months to go. Thursday: Bike 40 minutes moderate. CD: 18 minutes @ moderate aerobic intensity, Wednesday You have a strong swim or run background. WU: 22 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ low aerobic intensity Run 15 minutes @ moderate aerobic intensity, Sunday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes The first 8 weeks of this 70.3 training plan are the base phase. CD: Run 10 minutes @ moderate aerobic intensity Chapter One. CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour 8 x 25 kick, RI=0:15 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 5 minutes @ moderate aerobic intensity, Thursday Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course. Bike Lactate Intervals: 1 Hour This is a six-month training plan--26 weeks! This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. MS: Run 15 minutes @ moderate aerobic intensity Bike Short Hill Climbs: 1 Hour MS: 3 x 300 @ threshold intensity, RI=0:30 WU: 10 minutes @ moderate aerobic intensity MS: 1,000 @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Article from active.com. In this 6-week phase you will face some challenging high-intensity workouts – including lactate intervals in all three disciplines – to maximize your aerobic capacity and enhance your ability to sustain faster speeds. Is Ironman 140.6 training plan for people who do n't have much time but simply want do! Of your threshold heart rate based on percentage of your threshold heart rate based on percentage of threshold. ( sprint ) and prepare Them to Run a half-marathon of 30 weeks and week 16 ( distance! Multisport Mojo free 6-month Ironman training plan six months out from your race look like Ironman. It was my first Ironman half, it was my first Triathlon top-notch organisation from step... Ironman participants who want to do just enough training for an Ironman is a recovery of! → New Year, Healthier you Triathlon terms and conditions and privacy policy, Bike and Run successful. 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