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Half Long Distance 24 Weeks Advanced

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Half Long Distance 24 Weeks Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

24 Weeks

Plan Description

This plan contains workouts for cycling, running and swimming, and is made for the triathlete that can easily finish any triathlon, but is ready to take it to the next level and finish in the top 10% of their age group. It's not an easy plan, but if you stay focused, do the work, you will be there in the end. You are going to need at least 10 hours a week to make this happen and if you have 14, that's better. I designed this plan so that you could use a power meter, heart rate monitor or pace based device to help you train in the right zones.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Welcome!

Other01:30:00
Welcome to your advanced level half iron man 24 week training plan!!


Today is going to be an easy day, just riding and getting ready for the week ahead:

WU: 15 minutes

MS: 1 hour at endurance pace.

CD: 15 minutes
Details
Tuesday

Tempo, 40-45' at Level3

Bike01:00:00
Warm up. Then ride 40 to 45 minutes non-stop at Level3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
Details
Wednesday

200s variable pace

Swim00:45:00
WU: Build effort on each rep.

50 swim, 50 kick, 50 swim, 50 kick, 50 swim.

MS: Each numbered set is done non-stop as a 200.

#1—100 easy, 50 mod, 50 fast (10”).

#2—50 easy, 100 mod, 50 fast (20”).

#3—50 easy, 50 mod, 100 fast (30”).

#4—100 fast, 50 easy, 50 mod (20”).

#5—50 fast, 100 easy, 50 mod. (10”)


CD: 150 easy with drills.

Total: 1400
Details
Thursday

30 minutes in heart rate zone 3.

Run00:45:00
Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
Details
Friday

Continuous swim

Swim00:55:00
WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes
Details
Saturday

Weekend endurance/Tempo-build

Bike03:00:00
WU: 15-20 minute warm-up and just getting the legs moving.

MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours at endurance/tempo. At times, it's an easy effort, and others it's a nice solid fast pace. Keep cadence in the 90-95rpm range.

CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Details
Sunday

Trails, Zones 1-3.

Run01:15:00
Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
03:47:00 04:00:00
Swim x2
01:53:00 00:55:00
Run x2
02:11:00 02:00:00
Custom x1
00:06:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
03:47:00 04:00:00
Swim Swim
01:53:00 00:55:00
Run Run
02:11:00 02:00:00
Other Custom
00:06:00 01:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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