Super Simple Ironman 70.

3
Triathlon Training Plan
Matt Fitzgerald provides a simple-to-follow 16 week training plan
for the half Ironman distance.

Variety is overrated in triathlon training. It’s certainly important, but coaches often make
it out to be more important than repetition when the opposite is true. There are only a
handful of workout types that you need to include in your training program. You can practice
these basic types of workouts in all kinds of different ways, and doing so may make the training
process more interesting for you, but there is no particular physiological advantage of complex
training compared to basic training.

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I favor simple training plans for a few reasons. First, I find them to be less mentally stressful
than complex training plans. Why make your training so complex that it is unnecessarily
mentally taxing in addition to being necessarily physically taxing? Second, the results of a
very basic, and highly repetitive, training plan are predictable, and predictability of effects is
a major virtue in a training plan. You want to know exactly what you’re going to get out of it.
When your workouts are always familiar, there’s little mystery about what they will do for you.
Finally, it’s easier to measure and monitor progress in a training plan with lots of repetition.
You can make apples-to-apples comparisons of your performance in difference instances of
the same workout, whereas such comparisons are more difficult when you never do the same
workout twice. This is important, because seeing progress inspires future progress.

Of course, a training plan has to have some variation. First, the overall workload has to increase
as it goes along. Second, the key workouts must become more race-specific. The following is
a super simple 16-week training plan for half-iron-distance racing. It features nine workouts
per week—three swims, three rides, and three runs—and is appropriate for “intermediate”
level athletes.

You will find the workout descriptions self-explanatory for the most part, but the intensity and
pacing guidelines require some explanation. Here’s a key to understanding them:

5K race pace = An effort performed at approximately the fastest pace you could sustain in a
5K running race.

10K race pace = An effort performed at approximately the fastest pace you could sustain in a
10K running race.

Comfortably hard = An effort that is right on the threshold of making you really suffer.

Easy = A very comfortable effort, deliberately slower than your natural pace in swimming,
cycling or running.

Hard = An effort that is very challenging but not maximal for the prescribed duration (such
that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard
effort).

Jog = Very slow running.

Moderate = An effort that feels comfortable but not dawdling.

Race pace = An effort performed at your anticipated half-iron-distance race pace.

Sprint = A 100 percent maximal effort.

Time trial = A maximal effort relative to the prescribed distance.

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 WE EK 1
MONDAY FRIDAY
Rest. Swim 800 yards total.
Main set: 3 x 100 yards race pace,
TUESDAY (RI) = 15 seconds.
Bike 40 minutes moderate with Run 4 miles moderate.
4 x 30-second sprints scattered.
SATURDAY
WEDNESDAY Bike 20 miles moderate.
Swim 800 yards total.
Main set: 8 x 25 yards, rest interval SUNDAY
(RI) = 20 seconds. Run 6 miles moderate.
Run 4 miles moderate Swim 800 yards moderate.
+ 2 x 10-second hill sprints.

THURSDAY
Bike 40 minutes moderate.

WE EK 2
MONDAY FRIDAY
Rest. Swim 850 yards total.
Main set: 4 x 100 yards race pace,
TUESDAY (RI) = 15 seconds.
Bike 40 minutes moderate with Run 4 miles moderate.
6 x 30-second sprints scattered.
SATURDAY
WEDNESDAY Bike 25 miles moderate.
Swim 850 yards total.
Main set: 10 x 25 yards, rest interval SUNDAY
(RI) = 20 seconds. Run 67 miles moderate.
Run 4 miles moderate Swim 1,000 yards moderate.
+ 4 x 10-second hill sprints.

THURSDAY
Bike 40 minutes moderate
+ 5 minutes comfortably hard.

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 WEEK 3
MONDAY FRIDAY
Rest. Swim 900 yards total.
Main set: 3 x 200 yards race pace,
TUESDAY (RI) = 15 seconds.
Bike 40 minutes moderate with Run 4.5 miles moderate.
8 x 30-second sprints scattered.
SATURDAY
WEDNESDAY Bike 30 miles moderate.
Swim 900 yards total.
Main set: 12 x 25 yards, rest interval SUNDAY
(RI) = 20 seconds. Run 8 miles moderate.
Run 4 miles moderate Swim 1,200 yards moderate.
+ 6 x 10-second hill sprints.

THURSDAY
Bike 40 minutes moderate.
+ 8 minutes comfortably hard.

W EEK 4 (RE COVERY)

MONDAY FRIDAY
Rest. Swim 800 yards total.
Main set: 3 x 100 yards race pace,
TUESDAY (RI) = 15 seconds.
Bike 40 minutes moderate with Run 4 miles moderate.
6 x 30-second sprints scattered.
SATURDAY
WEDNESDAY Bike 25 miles moderate.
Swim 800 yards total.
Main set: 8 x 25 yards, rest interval SUNDAY
(RI) = 20 seconds. Run 7 miles moderate.
Run 4 miles moderate Swim 1,000 yards moderate.
+ 4 x 10-second hill sprints.

THURSDAY
Bike 40 minutes moderate.
+ 5 minutes comfortably hard.

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 WE EK 5
MONDAY FRIDAY
Rest. Swim 1,000 yards total.
Main set: 2 x 200 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 45 minutes moderate with Run 4.5 miles moderate.
8 x 1-minute hard efforts scattered. + 4 x 10-sec. hill sprints.

WEDNESDAY SATURDAY
Swim 1,000 yards total. Bike 35 miles moderate
Main set: 6 x 50 yards, rest interval + 10-minute transition run at moderate pace.
(RI) = 20 seconds.
Run 4.5 miles moderate with SUNDAY
6 x 30-second hard efforts scattered. Run 9 miles moderate.
Swim 1,400 yards moderate.
THURSDAY
Bike 40 minutes moderate.
+ 8 minutes comfortably hard.

WE EK 6
MONDAY FRIDAY
Rest. Swim 1,100 yards total.
Main set: 3 x 200 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 45 minutes with Run 4.5 miles moderate
6 x 2-minute hard efforts scattered. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 1,100 yards total. Bike 40 miles moderate.
Main set: 8 x 50 sprints, (RI) = 20 seconds.
Run 4.5 miles with SUNDAY
6 x 45-second hard efforts scattered. Run 10 miles moderate.
Swim 1,600 yards total.
THURSDAY Main set: 1,000 yard time trial.
Bike 40 minutes moderate
+ 10 minutes comfortably hard.

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 WEEK 7
MONDAY FRIDAY
Rest. Swim 1,200 yards total.
Main set: 3 x 200 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 45 minutes moderate with Run 5 miles moderate.
4 x 3-minute hard efforts scattered. + 4 x 10-sec. hill sprints.

WEDNESDAY SATURDAY
Swim 1,200 yards total. Bike 45 miles moderate
Main set: 10 x 50 sprints, rest interval + 15-minute transition run at moderate pace.
(RI) = 20 seconds.
Run 4.5 miles moderate with SUNDAY
6 x 1-minute hard efforts scattered. Run 11 miles moderate.
Swim 1,800 yards moderate.
THURSDAY
Bike 40 minutes moderate.
+ 12 minutes comfortably hard.

W EEK 8 (RECOVERY)
MONDAY FRIDAY
Rest. Swim 1,000 yards total.
Main set: 2 x 200 yards race pace,
TUESDAY (RI) = 20 seconds.
Bike 40 minutes moderate with Run 4 miles moderate.
6 x 1-minute sprints scattered.
SATURDAY
WEDNESDAY Bike 35 miles moderate.
Swim 1,000 yards total.
Main set: 8 x 50 sprints, rest interval SUNDAY
(RI) = 20 seconds. Run 9 miles moderate.
Run 4.5 miles moderate Swim 1,400 yards moderate.
+ 6 x 30-second hard efforts scattered.

THURSDAY
Bike 40 minutes moderate.
+ 8 minutes comfortably hard.

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 WE EK 9
MONDAY FRIDAY
Rest. Swim 1,300 yards total.
Main set: 2 x 300 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 50 minutes moderate with Run 5 miles moderate.
6 x 2-minute hard efforts scattered. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 1,300 yards total. Bike 50 miles moderate
Main set: 6 x 75 sprints, rest interval + 20-minute transition run at moderate pace.
(RI) = 20 seconds.
Run 1 mile easy, 8 x 600m at 5K race pace SUNDAY
with 400m jog recoveries, 1 mile easy. Run 12 miles moderate.
Swim 2,000 yards moderate.
THURSDAY
Bike 40 minutes moderate.
+ 15 minutes comfortably hard.

WE EK 10
MONDAY FRIDAY
Rest. Swim 1,400 yards total.
Main set: 2 x 300 yards race pace,
TUESDAY (RI) = 20 seconds.
Bike 50 minutes moderate with Run 5.5 miles moderate.
5 x 3-minute hard efforts scattered. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 1,400 yards total. Bike 55 miles moderate
Main set: 8 x 75 sprints, rest interval
(RI) = 20 seconds. SUNDAY
Run 1 mile easy, 6 x 800m at 5K race pace Run 13 miles moderate.
with 400m jog recoveries, 1 mile easy. Swim 2,000 yards moderate.
Main set: 1,000 yard time trial.
THURSDAY
Bike 40 minutes moderate.
+ 18 minutes comfortably hard.

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 WE EK 11
MONDAY FRIDAY
Rest. Swim 1,500 yards total.
Main set: 3 x 300 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 55 minutes moderate with Run 6 miles moderate.
4 x 4-minute hard efforts scattered. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 1,500 yards total. Bike 60 miles moderate
Main set: 10 x 75 sprints, rest interval + 10-minute transition run at moderate pace.
(RI) = 20 seconds.
Run 1 mile easy, 5 x 1,000m at 5K race pace SUNDAY
with 400m jog recoveries, 1 mile easy. Run 14 miles moderate.
Swim 2,200 yards moderate.
THURSDAY
Bike 40 minutes moderate.
+ 20 minutes comfortably hard.

W EEK 12 (RECOVERY)
MONDAY FRIDAY
Rest. Swim 1,300 yards total.
Main set: 2 x 300 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 45 minutes moderate with Run 5 miles moderate.
5 x 2-minute hard efforts scattered.
SATURDAY
WEDNESDAY Bike 45 miles moderate.
Swim 1,300 yards total.
Main set: 6 x 75 sprints, rest interval SUNDAY
(RI) = 20 seconds. Run 10 miles moderate.
Run 2 mile easy, 1 mile at 10K race pace, 2 Swim 2,000 yards moderate.
miles easy.

THURSDAY
Bike 40 minutes moderate.
+ 10 minutes comfortably hard.

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 WEEK 13
MONDAY FRIDAY
Rest. Swim 1,600 yards total.
Main set: 2 x 400 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 20 minutes easy, 20 minutes Run 6 miles moderate.
comfortably hard, 20 minutes easy. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 1,600 yards total. Bike 50 miles moderate
Main set: 6 x 100 sprints, rest interval + 10 miles race pace + 15-minute transition
(RI) = 20 seconds. run at race pace.
Run 2 miles easy, 2 miles at 10K race pace,
2 miles easy. SUNDAY
Run 10 miles moderate
THURSDAY + 2 miles race pace.
Bike 45 minutes moderate with Swim 2,200 yards moderate
5 x 2-minute hard efforts scattered. Main set: 500 yards race pace.

WEEK 14
MONDAY FRIDAY
Rest. Swim 1,600 yards total.
Main set: 2 x 400 yards race pace,
TUESDAY (RI) = 20 seconds.
Bike 20 minutes easy, 25 minutes Run 6 miles moderate.
comfortably hard, 15 minutes easy. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 1,800 yards total. Bike 45 miles moderate
Main set: 8 x 100 sprints, rest interval + 15 miles race pace + 20-minute transition
(RI) = 20 seconds. run at race pace.
Run 2 miles easy, 3 miles at 10K race pace,
2 miles easy. SUNDAY
Run 12 miles moderate
THURSDAY + 2 miles race pace.
Bike 45 minutes moderate with Swim 2,400 yards moderate
4 x 3-minute hard efforts scattered. Main set: 600 yards race pace.

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 WE EK 15
MONDAY FRIDAY
Rest. Swim 1,600 yards total.
Main set: 2 x 400 yards race pace,
TUESDAY (RI) = 30 seconds.
Bike 15 minutes easy, 30 minutes Run 4.5 miles moderate.
comfortably hard, 15 minutes easy. + 4 x 10-second hill sprints.

WEDNESDAY SATURDAY
Swim 2,000 yards total. Bike 40 miles moderate
Main set: 10 x 100 sprints, rest interval + 10 miles race pace + 10-minute transition
(RI) = 20 seconds. run at race pace.
Run 2 miles easy, 3 miles at 10K race pace,
2 miles easy. SUNDAY
Run 12 miles moderate
THURSDAY + 2 miles race pace (beat last week’s time).
Bike 45 minutes moderate with Swim 2,400 yards moderate
8 x 1-minute hard efforts scattered. Main set: 600 yards race pace (beat last
week’s time).

WE EK 16
MONDAY FRIDAY
Rest. Swim 800 yards total.
Main set: 400 yards race pace.
TUESDAY Run 3 miles easy.
Bike 10 minutes easy, 10 minutes
comfortably hard, 10 minutes easy. SATURDAY
Swim 10 minutes easy with
WEDNESDAY 4 x 30 seconds at race pace.
Swim 1,300 yards total. Bike 10 munutes with 4 x 30 seconds fast.
Main set: 5 x 100 sprints, rest interval
(RI) = 20 seconds. Run 10 minutes with 4 x 20 seconds at 90
percent effort.
Run 2 miles easy, 1 mile at 10K race pace,
2 miles easy. SUNDAY

THURSDAY RACE!

Bike 45 minutes moderate with

5 x 30-second sprinits scattered.

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