| Half-Ironman 12 Weeks Training Program Guidelines | ||
| Training Week’s Goals | ||
| Week No 1, 2 and 3 | Endurance/Strength |
Slowly increase duration of workouts |
| Week No 4, 8 & 11 | Active Recovery & Taper |
Slowly decrease duration of workouts |
| Week No 5, 6, 7, 9 & 10 | Endurance/Speed |
Slowly increase duration and effort of workouts |
| Race Week No 12 | Race Day |
Slowly decrease duration of workouts and maintain effort of workouts |
| Six weekly key sessions, in order of priority, that should not be missed: | ||
| 1 Run Long Workout | ||
| 2 Bike Long Workout | ||
| 3 Swim Long Workout | ||
| 4 Open Water swim or Swim Medium Workout | ||
| 5 Run Medium Workout | ||
| 6 Brick bike/run Workout or Triathlon events | ||
| 7 Other Sessions: Bike Medium Workout - Swim Medium Workout - Gym Workout (legs and core stability) - Run or bike speed session | ||
| The full Training Program including the session description programs and a tailored predicted training paces are available from $60 by contacting Fabrizio 02 6020 6042 or info at Fab4Fitness.com | ||||||||||||||
| 12 Weeks of Training in Volume (time and distance are guidelines only) | ||||||||||||||
|
Swim Total km |
Swim No Sess. |
Swim Long Workout |
Swim Medium Workout |
OWS Longest Workout |
Bike Total Hrs |
Bike No Sess. |
Bike Long Workout |
Bike Medium Workout |
Run Total Hrs |
Run No Sess. |
Run Long Workout |
Run Medium Workout |
Brick or Triathlon |
|
| Week No 4, 8 & 11 6 - 7 Sess. |
7km |
3 |
3km |
2.5km |
1.5km |
3hr |
2 |
2hr |
1hr |
2h30 |
2 |
1h30 |
1hr |
|
| Week No 1, 2 & 3 7 - 8 Sess. |
9km |
3 |
4km |
3km |
2km |
4hr |
2 + Brick |
2hr |
1hr |
3hr |
2 + Brick |
1h30 |
1h15 |
1hr ride + 0h15 run |
|
Week No 5 & 6 7 - 8 Sess. |
7km |
3 |
3km |
2.5km |
1.5km |
5hr |
2 + Brick |
3hr |
1hr |
3h20 |
2 + Brick |
1h45hr |
1h15 |
1hr ride + 0h20 run |
| Week No 7 8 Sess. |
9km |
3 |
4km |
3km |
2km |
6hr |
2 + Brick |
3hr |
2hr |
4hr Peak Volume |
2 + Brick |
2hr Peak Session |
1h30 |
1hr ride + 0h30 run |
| Week No 9 8 Sess. |
9km |
3 |
4.5km |
3km |
1.5km |
7hr Peak Volume |
2 + Brick |
4hr Peak Session |
2hr |
3h15 |
2 + Brick |
1h30 |
1h15 |
1hr ride + 0h30 run |
| Week No 10 8 Sess |
10km Peak Volume |
3 |
5km Peak Session |
3km |
2km |
5hr |
2 + Brick |
2h30 |
1h30 |
2h30 |
2 + Brick |
1h15 |
1hr |
1hr ride + 0h15 run |
| Race Week No 12 5 Sess. plus HIM |
4.5km plus HIM Race |
2 + PRR |
2km
|
2km |
0.5km as PRR |
2h30 plus HIM Race |
1 + PRR |
2hr |
0h30 as PRR |
1h30 plus HIM Race |
1 + PRR |
1h15 |
0h15m as PRR |
Pre-Race Routine |
| NOTES: | ||||||||||||||
| In Race Week , weekly distances and times do not includes race day distances and times | ||||||||||||||
| PRR = Pre Race Routine (Swim 500m + Ride 30min + Run 15min) | ||||||||||||||
| HIM = Half Ironman | ||||||||||||||
| For session detail see Training Programs page. | ||||||||||||||