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Training Blog

 

HALF IRON MAN 16 WEEK TRAINING PROGRAM

BLOCK 1 – STRENGTH – WEEK 1

DAY AM SESSION PM SESSION
MONDAY RUN 60MIN SWIM TOTAL 1KM
OR
2KM WARM UP 300M WARM UP
10 X 400M RUN THROUGHS 500M @ 80-90% MAX HR
AT 80-90% MAX HR
TOTAL 8KM
TUESDAY CYCYLE 60-90MIN
5KM WARM UP THEN 20KM AT 80-90%
5KM COOL DOWN
TOTAL 30KM
WEDNESDAY RUN – 60MIN OPTIONAL SWIM
12KM TOTAL 1KM AT 70-80%
THURSDAY CYCLE – 60-90 MIN OPTIONAL RUN 60-90MIN
30KM ACTIVE RECOVERY RIDE
5KM WARM UP, 20KM AT 70-80%
WITH 3 X 2 MINS SETS AT 90%
TOTAL 30KM
FRIDAY RECOVERY DAY RECOVERY DAY
SATURDAY CYCLE – 50KM AT 70-90%
OPTIONAL OPEN WATER 30-40MIN SWIM
SUNDAY LONG RUN – 12KM AT 70%
Note : Try to incorporate  x 2 sessions of high intensity resistance circuit work for strength endurance

 

BLOCK 1 – STRENGTH – WEEK 2

DAY AM SESSION PM SESSION
MONDAY RUN 60MIN SWIM TOTAL 1.3KM
OR
2KM WARM UP 300M WARM UP
5km TIME TRIAL (SPEED WORK) 30 SEC REST BETWEEN SETS
2km COOL DOWN 50M, 100M, 150M, 200M, 150, 100, 50
TOTAL 9KM 200M WARM DOWN
TUESDAY CYCYLE 60-90MIN
5KM WARM UP THEN 20KM AT 80-90%
5KM COOL DOWN
TOTAL 30KM
WEDNESDAY RUN – 60-70MIN SWIM
14KM AT 70-80% 1.2 KM AT 70-80%
THURSDAY CYCLE – 60-90 MIN OPTIONAL RUN 60-90MIN
30KM ACTIVE RECOVERY RIDE
5KM WARM UP, 20KM AT 70-80%
WITH 3 X 2 MINS SETS AT 90%
TOTAL 30KM
FRIDAY RECOVERY DAY RECOVERY DAY
SATURDAY CYCLE – 60KM AT 70-80%
RECOVERY PERIOD
SUNDAY COMBINATION
1KM OPEN WATER SWIM FOLLOWED BY 40KM RIDE
Note : Try to incorporate  x 2 sessions of high intensity resistance circuit work for strength endurance

 

BLOCK 1 – STRENGTH – WEEK 3

DAY AM SESSION PM SESSION
MONDAY RUN 60MIN SWIM TOTAL 1.3KM
OR
2KM WARM UP 300M WARM UP
5km – 90%HR for 1st 300m of each km 1000m, first 25m of each 100m hard
Last 700m at 60%HR , easy last 75m
Warm down 2km 200M WARM DOWN
Total 9km
TUESDAY CYCYLE 60-90MIN
5KM WARM UP THEN 20KM AT 80-90%
5KM COOL DOWN
TOTAL 30KM
WEDNESDAY RUN – 60-70MIN SWIM
16KM AT 70-80% 1.2 KM AT 70-80%
THURSDAY CYCLE – 60-90 MIN OPTIONAL RUN 60-90MIN
30KM ACTIVE RECOVERY RIDE
5KM WARM UP, 20KM AT 70-80%
WITH 3 X 2 MINS SETS AT 90%
TOTAL 30KM
FRIDAY RECOVERY DAY RECOVERY DAY
SATURDAY CYCLE – 70KM AT 60-70%
RECOVERY PERIOD
SUNDAY COMBINATION
tempo swim – 1km, 40km ride 70-80%
Note : Try to incorporate  x 2 sessions of high intensity resistance circuit work for strength endurance

 

 

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Our youth program kicked off….

 

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