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Half Distance, Intermediate (HR based)

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Half Distance, Intermediate (HR based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 16-week half course training plan is designed for the triathlete with 1-2 previous season's worth of experience at this distance. This plan assumes an athlete has completed a half distance race previously. This plan is designed to support improvement and PR's with 3 swim workouts each week, 3 bike sessions, and 4-5 runs (some of which are short transition runs).

Before starting this plan, athletes should be able to swim 2000 yards (continuously or as masters' style sets), bike 90 minutes continuously, and run 60 minutes continuously. Weekly volume prior to starting this plan should be at least 6-7 hours of swim, bike and run.

The plan includes benchmark testing to calculate HR zones. (This plan does not offer power for the bike. I have another plan that provides power for the bike.)

This plan includes a one-time email consult. I recommend reviewing the plan *first* and asking all of your questions in one email. Email is: maria@nolimitsendurance.com.

If you would like additional one-to-one assistance or coach-guidance, 30-60 minute consults are available for 20% off the current rate. Consultations can be done via phone, Zoom, or similar service for advice about pacing, nutrition, questions about zones, and the like. Athletes local to Arvada, CO or Conifer, CO can arrange for in-person consults as well. Note: these consultations are not included in the original purchase price of this plan. Email maria@nolimitsendurance.com to set this up.

If you'd like to join our #NLECrew - the endurance team for athletes with NO LIMITS, visit https://runsignup.com/Club/NJ/AtlanticCity/NoLimitsEnduranceCoaching for more information! You get 10% off a membership with the purchase of this plan.

Join us on Facebook and let us know how the training goes and how the race goes! http://www.facebook.com/nolimitsendurance.

This plan was created by a USA Triathlon Level 3 certified coach with 15 years of coaching experience, and an athletic history that includes 10x 140.6 finishes, including 4 finishes at IMLP, and finishing the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner. Maria has been named as the USA Triathlon Coach Education of the Year, and the Coach of the Year,from Outspoken Woman in Triathlon. You can read more about her here: https://www.nolimitsendurance.com/about-us/coach-maria-simone/

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Training Plan Sample Week

Week 2Week 9
Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Adaptation & Recovery Day

We use the training stimuli to push the body beyond what it normally does - which breaks it down. So, technically, active training makes the body more fatigued and less fit.

Through recovery (rest, sleep, proper fueling & hydration, daily nutrition of nutrient dense foods, post-workout recovery fueling) we help the body adapt to that training stimuli - which makes the body fresher and more fit.

So, consider these days as a KEY PART of your training. They are not a break from training - they make the training work :-).
Details
Tuesday

Turn It Up (HR)

01:00:0051 TSSStructured Workout
15 minutes easy
8 x 30 seconds hard/30seconds easy
2 minutes easy
15 minutes building to top of steady/zone 2
10 minutes, mid-zone 3/mod-hard
5 minutes, best/hardest sustainable effort
5 minutes easy spin to cool down
Details
Wednesday

Easy to steady base run

00:30:0025 TSSStructured Workout
Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)
Details

25s & 50s v.1

00:51:0058 TSS
200 Warmup, build from easy to steady
---
DRILL SETS - all have 10-15s rest
4 x 25 Six beat switch
4 x 25 fingertip drag
4 x 25 catch up drill
--
4 x 25 build easy to hard within each 25, 15s rest
---
10 x 50 hard to very hard, 30s rest
---
200 pull easy, focus on body alignment and early vertical forearm - alternate by 50 your focus.
---
12 x 25 very hard, 30s rest
--
200 cool down
Details
Thursday

Cycling Efficiency Drills v. 1

00:45:0034 TSSStructured Workout
WARM
10 min easy
-
MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
-
COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
-----
Details

Steady base with strides (RPE structured)

00:35:0032 TSSStructured Workout
WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
-
In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.
Details
Friday

Balance: Body Position 2

1737 m
WARM UP
300 easy done as: 50 swim, 50 kickboard, 50 swim, 50 kickboard
---
DRILLS
- Front balance: 4 x 25, 15 seconds rest between each set
- 100 free (focusing on proper body alignment), 10s rest
- Side balance: 4 x 25, alternating right and left, 10 seconds rest
- 100 free (focusing on engaged core to support the rotation)
- Front balance: 2 x 50, 15 seconds rest
- 100 free, 10s rest
- Side balance: 4 x 25, alternating right and left, 5 seconds rest
- 100 free, 10s rest
---
MAIN SET
2 x 400, steady, with 15 sec rest
----
DRILL DESCRIPTIONS--------------->

FRONT BALANCE - how to
https://www.youtube.com/watch?v=exLISmSusZw&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=16&t=210s


SIDE BALANCE DRILL - how to
https://www.youtube.com/watch?v=RRJmTzBZ7u8&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=17&t=101s
Details
Saturday

Do First: 5k Time Trial (RPE;TP)

01:00:00Structured Workout
*This may be done as a race or on your own. You will likely find that doing it in a race situation makes it more enjoyable.
---
MAIN
Run 5k at the fastest sustainable effort you can maintain for the duration. Please be sure to wear your HR monitor.

**If you run a 5k in under 20 minutes, this assessment should last a full 20 minutes. So, you will run as long as it takes to get to 20 minutes. If you run a 5k in over 20 minutes, run the full 5k distance, and take the peak 20 minute HR.
---
COOL
easy walk & stretching - 10-15 minutes
Details

Endurance 200s

1829 mStructured Workout
200 warm up, easy, 15s rest
----
8 x 200 @ steady, 15s rest.
Keep the 100 split within and across the sets. Steady Eddy.
---
200, 15s rest, easy cool down
Details
Sunday

Blast Off Steady (HR structure)

01:30:0072 TSSStructured Workout
This ride is mostly a steady endurance ride. However, it begins with some max intensity, sprint intervals, which have been shown to improve aerobic performance, as well as TT and time to exhaustion.

The goal is to really really punch those 30 second segments (and yes, the rest is supposed to be that long ;-)).

Outside of that, treat this like any typical steady endurance ride.
Details

Transition run - easy to steady

00:15:0015 TSSStructured Workout
Easy to steady run as you feel, off the bike.
-
Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:49:00 01:55:00
Bike x3
04:04:00 03:10:00
Swim x3
00:42:00 01:00:00
Day Off x1
—— ——
Other x1
00:00:00 00:05:00
Workouts Per Week Weekly Average Longest Workout
Run
02:49:00 01:55:00
Bike
04:04:00 03:10:00
Swim
00:42:00 01:00:00
Day Off
—— ——
Other
00:00:00 00:05:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

View all Training Plans by this Coach
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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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