Since there's no such thing as an optimal plan which fits everyone's level of fitness and background, I'm going to have to make a few assumptions to create a plan that's not too generalized. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Here's what I've based this plan on:This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season. This plan is also ideal if you have completed a half Ironman last season on minimal training and wish to improve while keeping a reasonable number of training hours. While it's definitely possible to finish a half Ironman with fewer hours per week or fewer days per week than what you see here, I wanted to show a plan which uses a somewhat sane number amount of training hours while maximizing the total race preparation. While this article lists specific daily workouts, I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough. If not, you might want to find a local coach to fit a plan to match your specifics.
2. Limited Training Time. You work full time, are a full time student, and/or (gasp!) wish to have a social life in addition to bringing home a paycheck or getting a diploma. 3. Maximized Potential. Even if you have a goal "just to finish" and you have limited hours available per week, you would still rather finish in 5.5 hours instead of 7 and you are willing to make some changes to transform from just training for an event to becoming "The Complete Athlete."
1. This preparation plan covers 20 weeks. It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust.
Race Prep: course knowledge, race day strategy, fueling, equipment Training: the workouts Physical Health: nutrition, weight, body composition, fatigue, soreness, injuries Mental Health: confidence, motivation, stress Efficiency: flexibility, equipment setup, proper form
The chart below shows each period and concepts for each. The PDF files show all the detailed workouts for each week.
This chart can help with gauging intensities of daily workouts. Combine with your heart monitor ranges if desired.