Half Ironman Triathlon Training Program
Contributed by: Matt Lieto (BigMatt)Bio
Read Plan Assumptions before beginning this program.
 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Wk 1 | OFF Notes: All Easy Base |
Bike 60:00 | Swim 45:00 Run 30:00 |
Bike 90:00 | Swim 30:00 Run 30:00 |
Bike 90:00 w/ Hills |
Run 50:00 w/ Hills |
| Wk 2 | OFF Notes: All Easy Base |
Bike 60:00 | Swim 45:00 Run 30:00 |
Bike 90:00 | Swim 30:00 Run 30:00 |
Bike 90:00 w/ Hills |
Run 50:00 w/ Hills |
| Wk 3 | OFF Notes: All Easy Base |
Bike 60:00 | Swim 45:00 Run 35:00 |
Bike 105:00 | Swim 45:00 Run 35:00 |
Bike 120:00 w/ Hills |
Run 60:00 w/ Hills |
| Wk 4 | OFF Notes: All Easy Base |
Bike 60:00 | Swim 45:00 Run 35:00 |
Bike 105:00 | Swim 45:00 Run 35:00 |
Bike 120:00 w/ Hills |
Run 60:00 w/ Hills |
| Wk 5 | OFF Notes: Base |
Bike 75:00 | Swim 45:00 Run 35:00 |
Bike 105:00 | Swim 45:00 Run 40:00 |
Bike 120:00 w/ Hills |
Swim 30:00 Recovery/Low Intensity Run 65:00 w/ Hills |
| Wk 6 | OFF Notes: Base |
Bike 75:00 | Swim 45:00 Run 35:00 |
Bike 105:00 | Swim 45:00 Run 45:00 |
Bike 135:00 (2 1/4 Hrs) w/ Hills |
Swim 30:00 Recovery/Low Intensity Run 70:00 w/ Hills |
| Wk 7 | OFF Notes: Recovery Week |
Bike 60:00 | Swim 45:00 Run 30:00 |
Bike 90:00 Easy Spin |
Swim 45:00 Run 40:00 |
Bike 120:00 Easy w/ Hills |
Swim 30:00 Recovery/Low Intensity Run 65:00 w/ Hills |
| Wk 8 | OFF |
Bike 75:00 | Swim 45:00 Run 40:00 |
Bike 120:00 2x10minute race pace 10 min Brick easy |
Swim 45:00 Run 45:00 |
Bike 150:00 (2 1/2 Hrs) w/ Hills |
Swim 30:00 Recovery/Low Intensity Run 75:00 w/ Hills |
| Wk 9 | OFF |
Bike 90:00 | Swim 50:00 Run 45:00 |
Bike 120:00 2x10minute race pace 10 min Brick easy |
Swim 50:00 Run 45:00 |
Bike 165:00 (2 3/4 Hrs) w/ Hills |
Swim 30:00 Recovery/Low Intensity Run 80:00 w/ Hills |
| Wk 10 | OFF |
Bike 90:00 | Swim 50:00 Run 50:00 |
Bike 120:00 2x10minute race pace 15minute Brick easy |
Swim 50:00 Run 45:00 |
Bike 180:00 (3 Hrs) w/ Hills |
Swim 30:00 Recovery/Low Intensity Run 85:00 w/ Hills |
| Wk 11 | OFF Notes: Recovery Week |
Bike 60:00 | Swim 50:00 Run 40:00 |
Bike 90:00 Easy Spin |
Swim 50:00 Run 35:00 |
Bike 150:00 (2 1/2 Hrs) w/ Hills |
Swim 40:00 Recovery/Low Intensity Run 85:00 w/ Hills |
| Wk 12 | OFF |
Bike 90:00 | Swim 50:00 Run 50:00 2x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00 15minute Brick easy |
Swim 50:00 Run 50:00 |
Bike 180:00 (3 Hrs) 2x15minute @ race pace, after 1hr warm up w/ 10 minutes rolling recovery |
Swim 40:00 Recovery/Low Intensity Run 90:00 w/ Hills |
| Wk 13 | OFF |
Bike 90:00 | Swim 50:00 Run 55:00 2x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00 15minute Brick easy |
Swim 55:00 Run 50:00 |
Bike 180:00 (3 Hrs) 2x15minute @ race pace, after 1hr warm up w/ 10 minutes rolling recovery |
Swim 40:00 Recovery/Low Intensity Run 95:00 w/ Hills |
| Wk 14 | OFF |
Bike 90:00 | Swim 55:00 Run 55:00 3x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00 15minute Brick easy |
Swim 55:00 Run 50:00 |
Bike 195:00 (3 1/4 Hrs) 3x15minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00 Recovery/Low Intensity Run 100:00 w/ Hills |
| Wk 15 | OFF Notes: Recovery Week |
Bike 60:00 | Swim 55:00 Run 45:00 |
Bike 90:00 Easy Spin |
Swim 55:00 Run 40:00 |
Bike 150:00 (2 1/2 Hrs) w/ Hills |
Swim 40:00 Recovery/Low Intensity Run 95:00 w/ Hills |
| Wk 16 | OFF |
Bike 90:00 | Swim 60:00 Run 55:00 3x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00 10minutes @ race pace 15minute Brick easy |
Swim 60:00 Run 50:00 |
Bike 195:00 (3 1/4 Hrs) 2x30minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00 Recovery/Low Intensity Run 105:00 w/ Hills |
| Wk 17 | OFF |
Bike 90:00 | Swim 60:00 Run 60:00 4x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00 15minute Brick easy |
Swim 60:00 Run 50:00 |
Bike 210:00 (3 1/2 Hrs) 3x20minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00 Recovery/Low Intensity Run 110:00 w/ Hills |
| Wk 18 | OFF |
Bike 60:00 | Swim 60:00 Run 45:00 |
Bike 120:00 5minutes @ 1/2 pace 15minute Brick easy |
Swim 60:00 Run 45:00 4x800 meters @ 10K pace |
Bike 180:00 (3 Hrs) 2x15minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00 Recovery/Low Intensity Run 90:00 3x5minute @ race pace |
| Wk 19 | OFF |
Bike 75:00 | Swim 60:00 Run 40:00 |
Bike 90:00 15minute Brick 5minutes @ 10K pace |
Swim 60:00 Run 40:00 4x800 meters @ 10K pace |
Bike 150:00 (2 1/2 Hrs) 2x5minute @ 40K pace |
Swim 30:00 Recovery/Low Intensity Run 70:00 Easy |
| Wk 20 | OFF Notes: Race Week |
Bike 60:00 | Swim 40:00 Run 30:00 3x2minute @ 10K pace |
Bike 90:00 3x2minute 40K pace |
OFF | 10minute swim w/ 5 15second pick ups 30-45minute bike with 3x1minute build to race pace 15minute run with 5x15second builds to race pace. Spread these workouts out if possible, main priority is hydration, food, and low stress. |
RACE DAY. GOOD LUCK! |
Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.
Plan Assumptions: Please be sure you meet these basic requirements before choosing and starting this plan.
- ·This plan is targeted for those at an Intermediate Level. You should at least have several Olympic races under your belt.
- ·The plan also assumes you are currently fit and starting with a good Base. If you can not comfortably complete the first couple weeks proposed in this plan then you may wish to adjust your goals and spend more time building your Base.
- ·Approximately 12-15 Hours/Wk for Training
- · If possible swim on tuesdays, Masters swim recomended for all swims but sunday. I don’t recomend swimming straight yardage (example 1000-2000 yards straight). Do these swims a couple times if you want to know you can do the distance, but it's preferred you do 200-500 on intervals that are pushing your pace. Throw 50’s and 100’s in to get your speed and turnover in. Do at least 500 yards of stroke work during every warm up, make your stroke efficient
Matt Lieto is a professional triathlete living in Bend, Oregon. He has been racing for 7 years, turning pro two years ago. He has an 8th place finish at Ironman CdA, and is the current champion of the Pacific Crest Half.