27
Apr
10

7-Week Half-Ironman Training Plan

I wonder how many hits this page is going to get from people looking to go from nothing to a half-Ironman in seven weeks. Let me end the suspense early on–you’re not going to find a training plan on this page, which is unfortunate for you if you’re really looking for a 7-week half-Ironman training plan, because I know you’re not going to find one anywhere else either. Trust me, I already looked. But if you do find one, let me know. Ok, I relent, I posted my rough-draft plan below, although I’m not sure how much good it will do anyone, since I came up with it myself and I don’t really know what I’m doing.

You see, I just finished my first marathon a week ago. I’ve been biking, swimming, and lifting weights under adult supervision since August of last year without any break for the winter, and I’m not taking a break until I do my full Ironman in November (Panama City, Florida). In planning out the year, my coach and I figured that based on event availability and my desire to complete a marathon prior to the Ironman that I should do the Salt Lake marathon in April, the Boise half-Ironman in June, and then the full Ironman in November. The only tight part was that it only gave me 8 weeks in between the marathon and the half-Ironman, including a week of recovery after the marathon.

Well, the marathon and the recovery week are over, so now I’ve got seven weeks left to train specifically for the half-Ironman. Obviously if the half-Ironman were my one race of the year, I probably wouldn’t have put the emphasis on running that I have for the past five months in order to gear up for the marathon, so maybe I’d be in better all-around shape for the half, but then again, maybe not, since running was always my worst thing and having trained for the marathon I’m feeling pretty good about my running these days.

So here’s my plan, again, in rough draft form, without much detail.

Note: This plan has been updated since I first posted it, after my coach took a look at it. I haven’t stuck to it perfectly (I completely missed my big brick on May 8th because I was busy voting Bob Bennett out of office), but other than that I’ve done a decent job so far. You’ll notice a lot of 10 minute bike rides in there. I ride my bike on my trainer for 10 minutes before each run to get me good and warmed up so that I don’t get another soleus strain, which I believe was caused in part by running cold.

Monday Tuesday Wednesday Thursday Friday Saturday
26/4 27/4
Swim
: 0:30:00


28/4
Bike
: 0:15:00


Run
: 1:30:00

29/4
Swim
: 0:30:00


Strength
: 1:00:00

30/4
Bike
: 1:30:00


Run
: 1:00:00

1/5
Swim
: 0:45:00


Strength
: 1:00:00

Total: 8:00:00
3/5
Swim
: 0:30:00


Strength
: 1:00:00

4/5
Bike
: 0:10:00


Run
: 1:00:00

5/5
Swim
: 0:45:00


Bike
: 2:00:00

6/5
Bike
: 0:10:00


Run
: 1:30:00

7/5
Swim
: 0:30:00


Strength
: 1:00:00

8/5
Bike
: 2:30:00


Run
: 1:00:00

Total: 12:05:00
10/5
Swim
: 0:30:00
11/5
Bike
: 0:10:00


Run
: 0:45:00

12/5
Swim
: 0:20:00


Strength
: 1:00:00

13/5
Bike
: 0:10:00


Run
: 0:30:00

14/5
Swim
: 0:30:00
15/5
Bike
: 2:30:00


Run
: 1:00:00

Total: 7:25:00
17/5
Swim
: 0:30:00


Strength
: 1:00:00

18/5
Bike
: 0:10:00


Run
: 1:00:00

19/5
Swim
: 1:00:00


Bike
: 1:45:00

20/5
Bike
: 0:10:00


Run
: 2:00:00

21/5
Swim
: 0:30:00


Strength
: 1:00:00

22/5
Bike
: 3:00:00


Run
: 1:00:00

Total: 13:05:00
24/5
Swim
: 0:30:00


Strength
: 1:00:00

25/5
Bike
: 0:10:00


Run
: 1:30:00

26/5
Swim
: 1:15:00


Bike
: 2:00:00

27/5
Bike
: 0:10:00


Run
: 2:00:00

28/5
Swim
: 0:30:00


Strength
: 1:00:00

29/5
Bike
: 4:00:00


Run
: 1:00:00

Total: 15:05:00
31/5
Swim
: 0:30:00


Strength
: 1:00:00

1/6
Bike
: 0:10:00


Run
: 0:45:00

2/6
Swim
: 0:40:00


Bike
: 1:00:00

3/6
Bike
: 0:10:00


Run
: 0:30:00

4/6
Swim
: 0:30:00


Strength
: 1:00:00

5/6
Bike
: 3:00:00


Run
: 1:00:00

Total: 10:15:00
7/6
Bike
: 2:00:00


Run
: 1:00:00

8/6
Swim
: 0:30:00
9/6
Bike
: 1:00:00


Run
: 0:30:00

10/6
Swim
: 0:20:00
11/6
Bike
: 0:30:00

Workout Description:
Get warmed up, throw in a few accelerations to goal race pace or slightly faster


Run
: 0:15:00

Workout Description:
Warm-up, then some accelerations to slightly faster than race pace

12/6
Race
: 6:00:00

Workout Description:
Boise half-Ironman

Total: 12:05:00