- Time: 45m
- 45 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
- Time: 30m
- 30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
- Time: 30m
- Swim continuous 30 minutes at RPE 4, open water if possible.
- Time: 45m
- 45 minutes wth strides at RPE 3-4.
- Time: 30m
- 30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
- Time: 1h 15m
- 75 minutes tempo
- wu: 15 minutes RPE 3
- main: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
- cd: 15 minutes at RPE 3
- Time: 45m
- Race-specific
- wu: 6 x 75, last 25 in each is backstroke.
- main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
- cd: 150 easy
- Time: 1h 30m
- 1.5 hours at RPE 3-4 (1.5 hours if on trainer)
- Time: 40m
- 20 minutes at RPE 3
- BIKE
- 20 minutes at RPE 3
Day 8
Day 9
BIKE
Comments and Definitions
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.
RUN
SWIM
Day 10
RUN
Day 11
BIKE
Comments and Definitions
The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.
RUN
Day 12
SWIM
Day 13
BIKE
SWIM
RUN
Day 14
BIKE
Comments and Definitions
Today is a Run-Bike-Run Brick.
RUN
Many of the workouts this week are the same as I have written for first time half Ironman plan. Becoming fast at sprint distance still takes lots of endurance and as we move into the build periods we'll get more above lactate threshold work. But for now, it's still lots of volume! Key session this week is the long swim on Monday.