Sports Coach Logo Sports Coach Logo

            topics

 

text Translator

 

 

site search facility

 


 

 


 

Half Ironman

The following is an example of a Half Ironman Training program (phase 2). Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to notations and terms used

k = kilometres tpb = "target personal best" time for the triathlon event

Phase 2

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Day Develop Session Effort
Monday Rest    
Tuesday Specific Strength Weight Training  
Wednesday Specific Endurance Swim 1k tpb+5%
Thursday Rest    
Friday Specific Endurance Run - 10k tpb+5%
Saturday Rest    
Sunday Specific Endurance Bike - 50k tpb+5%

Week 2

Day Develop Session Effort
Monday Rest    
Tuesday Specific Strength Weight Training  
Wednesday Specific Endurance Swim 1.5k tpb+5%
Thursday Rest    
Friday Specific Endurance Run - 15k tpb+5%
Saturday Rest    
Sunday Specific Endurance Bike - 70k tpb+5%

Week 3

Day Develop Session Effort
Monday Rest    
Tuesday Specific Strength Weight Training  
Wednesday Specific Endurance Swim 2k tpb+5%
Thursday Rest    
Friday Specific Endurance Run - 21k tpb+5%
Saturday Rest    
Sunday Specific Endurance Bike - 100k tpb+5%

Week 4

Day Develop Session Effort
Monday Evaluation Bike - 60 min maximum distance 100%
Tuesday Strength Specific Weight Training  
Wednesday Evaluation Run - Cooper Test 100%
Thursday Strength Specific Weight Training  
Friday Evaluation Swim - 20 min maximum distance 100%
Saturday Rest    
Sunday Rest    


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2016) Half Ironman - Phase 2 [WWW] Available from: https://www.brianmac.co.uk/triathlon/hironph2.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic: