Amateur Endurance Triathlon Magazine

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.