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Half Ironman Training (16 wk)

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Half Ironman Triathlon: 16-week training plan

Below is an 16-week training plan for a Half Ironman-distance triathlon.

The Half Ironman-distance triathlon consists of 1.2 miles of swimming, 56 miles of cycling, and 13.1 miles of running. This 16-week Half Ironman training plan is designed for someone who is relatively new to triathlon and can commit to training 6 days/week. If you are interested in a customized training program that is unique to your personal training goals, contact Carrie Jesse at [email protected]. (Program design by Carrie Jesse Coaching.)

In addition, now all of our training programs import directly into our new Amateur Endurance Training Tracker

 

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
45 min Swim
60 min Bike
RPE 2-4 
45 min Run
RPE 2-4 
45 min Swim
Off 90 min Bike
RPE 2-4 
60 min Run
RPE 2-4 
2
45 min Swim
60 min Bike
RPE 2-4 
50 min Run
RPE 2-4 
45 min Swim
Off
105 min Bike
RPE 2-4 
60 min Run
RPE 2-4 
3
45 min Swim
60 min Bike
RPE 4-5
55 min Run
RPE 4-5 
45 min Swim
Off 
120 min Bike
RPE 2-4 
75 min Run
RPE 2-4 
4 45 min Swim
60 min Bike
RPE 4-5
30 min Run
RPE 4-5 
45 min Swim
Off
90 min Bike
RPE 3-4 
Off 
5
60 min Swim
60 min Bike
Intervals
RPE 5-7
+10 min Run* 
60 min Run
RPE 4-5 
60 min Swim
Off
90 min Bike
RPE 2-4
+15 min Run* 
75 min Run
RPE 2-4
6 60 min Swim
60 min Bike
Intervals
RPE 5-7
60 min Run
Intervals
RPE 5-6 
60 min Swim
Off
105 min Bike
RPE 2-4
+20 min Run* 
80 min Run
RPE 4-5
7
60 min Swim
60 min Bike
Intervals
RPE 5-7
+10 min Run* 
60 min Run
RPE 4-5 
60 min Swim
Off
120 min Bike
RPE 2-4
+20 min Run* 
90 min Run
RPE 4-5
8
60 min Swim
60 min Bike
Intervals
RPE 5-7
45 min Run
Intervals
RPE 5-6 
60 min Swim
Off
90 min Bike
RPE 3-4 
Off
9 60 min Swim
60 min Bike
Intervals
RPE 5-7
+10 min Run* 
60 min Run
RPE 5-6 
60 min Swim
Off
120 min Bike
RPE 2-4
+30 min Run* 
90 min Run
RPE 2-4 
10 60 min Swim
60 min Bike
Intervals
RPE 5-7
60 min Run
Intervals
RPE 6-7 
60 min Swim
Off
150 min Bike
RPE 2-4
+30 min Run* 
90 min Run
RPE 4-5 
11
60 min Swim
60 min Bike
Intervals
RPE 5-7
+10 min Run* 
60 min Run
RPE 5-6 
60 min Swim
Off
180 min Bike
RPE 2-4
+30 min Run* 
90 min Run
RPE 4-5
12 60 min Swim
60 min Bike
Intervals
RPE 5-7
45 min Run
Intervals
RPE 6-7 
60 min Swim
Off
120 min Bike
RPE 3-4
Off
13 60 min Swim
60 min Bike
Intervals
RPE 5-7
+10 min Run* 
60 min Run
RPE 4-5 
60 min Swim
Off
180 min Bike
RPE 2-4
+30 min Run* 
90 min Bike
RPE 3-4 
14 60 min Swim
60 min Bike
Intervals
RPE 5-7 
60 min Run
Intervals
RPE 6-7 
60 min Swim
Off
180 min Bike
RPE 2-4
+45 min Run* 
120 min Bike
RPE 4-5
15 60 min Swim
60 min Bike
Intervals
RPE 5-7
+10 min Run* 
45 min Run
RPE 4-5 
45 min Swim
Off
60 min Bike
RPE 2-4
+15 min Run* 
Off
16 45 min Swim
60 min Bike
Intervals
RPE 5-7
30 min Run
Intervals
RPE 5-6 
Off
20 min Swim,
20 min Run
RPE 4-5 
Off
Race

 



RPE: Rate of Perceived Exertion; used to determine intensity

RPE Scale (from 1 – 10):
1-2 = Easy, Comfortable, Conversational Pace (50-55% effort)
3-4 = Aerobic/Endurance Pace (60-70% effort)
5-6 = Moderate Pace (75-80% effort)
7 = Uncomfortably Comfortable/Sub-Threshold Pace (85% effort)
8 = Threshold/Hard Pace (90% effort)
9 = Challenging/Very Hard Pace (95% effort)
10 = All Out Sprint (100% effort)

Intervals: A speed workout including moderate, sub-threshold, and threshold intervals interspersed with recovery. For bike intervals, try a spin class, indoor bike trainer, or low-traffic bike path. For run intervals, try your local high school track.

*Brick Workout: Complete the run immediately following the bike.

 

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Amateur Endurance