Half Iron Distance Triathlon Program
13 Weeks; 7-15+ hours/week
| Wk |
Phase |
Day |
Workout |
| 1 |
1 |
Mon |
R 40' ez -4x30" builds (40") |
| |
|
Tue |
S 500WU, 5x(50d/100fr (10"), 5x(50k/50fr (10"), 250CD
Weights
B 60' ae -6x90" SA (90") |
| |
|
Wed |
B 60' ez -5,4,3,2,1 big gear/low RPM, 4x1min hills (1min)
R 60' ae -2x15 SA (4min) |
| |
|
Thur |
S 300WU, 3x(50k/50fr (10"), 15x100 (15"), 100 CD |
| |
|
Fri |
Off or :30 ez spin |
| |
|
Sat |
Weights |
| |
|
Sun |
B 60' ez -10x(30" standing ez to 30" seated fast spin ez)
R 45' ez |
| 2 |
1 |
Mon |
S 200wu, 200k, 2x50 strong (20"), 4x250 (1'), 200 CD
R 30' ez -6x(30" builds to sprint (60"ez) |
| |
|
Tue |
B 60' ez -5x(2' standing big gear (2' high RPM) |
| |
|
Wed |
S 250wu, 100nf, 5x50k (15"), 1000, 100k, 100nf cd
R 60' ae -10x1' SA (2'ez) |
| |
|
Thur |
B 2hr ez -movie day on trainer |
| |
|
Fri |
S 300wu, 5x(50k/50s (15"), 100IM, 300fr, 100IM, 200fr, 100IM, 100fr, 200cd (build 100 frs.)
R 40' ez |
| |
|
Sat |
R 75' -6x45" hills SA near end |
| |
|
Sun |
Weights
B 30' ez |
| 3 |
1 |
Mon |
Weights
R 20' ez |
| |
|
Tue |
S 500wu, 5x(50dr/100fr (10"), 5x(50k/50fr (10"), 250
B 60' -5x30" single-leg, 5' 100+RMP, 6x2' VO2 (2'), 5' 100+RMP |
| |
|
Wed |
B 60' ez PM
R 60' ez AM |
| |
|
Thur |
OFF |
| |
|
Fri |
S 300wu, 3x(50k/50fr (10"), 4x100 (10"), 6x100 (15"), 8x100 (20"), 200nf cd
R 40' ez -8x20" strides (40") |
| |
|
Sat |
Weights
B 2hr ae -4x5' SA stand in middle (3') |
| |
|
Sun |
B 40' ae -high RPM 100+
R 80' ae -20'SA at 50', 10' ez walk/run to finish |
| 4 |
1 |
Mon |
Weights
R 30' ez |
| |
|
Tue |
S 500wu (100k,100fr...), 5x200 (200dr, 150dr/50fr, ...), 250nf
B 60' ae -5,4,3,2,1 start below end above VO2 (4') |
| |
|
Wed |
R 60' ez -5x7'SA (4'ez) |
| |
|
Thur |
S 100wu, 100dr, 100k, 1500fr, 100nf
B 60' ez -5x30"single-leg, 5' 100+RMP, 5x1' standing |
| |
|
Fri |
S 5x50k/50fr (10"), 4x50 (5"), 400, 3x50 (25"), 300, 2x50 (40"), 200, 200nf
R 40' ez -8x20 fast strides (40" ez) |
| |
|
Sat |
Weights
B 3hr -2x20'SA (10'ez) -BRICK
R 30' ez |
| |
|
Sun |
R 75' ez (walk/run 9'on/1'off)
B 60' ae high RPM - after run |
| 5 |
1-rest |
Mon |
R 30' ez |
| |
|
Tue |
S 30' relaxed
B 60' ae - 6' TT
Weights |
| |
|
Wed |
B 30' ez |
| |
|
Thur |
S 500wu, 10x100 (15"), 300nf |
| |
|
Fri |
S 500wu, 5x(50k/50build (10"), 3x300ae (1'), 500 ae
Weights
R 30' ez -4x20" strides (40"ez) |
| |
|
Sat |
OFF |
| |
|
Sun |
B 30' ez
R 60' ae -3x10SA |
| 6 |
1 |
Mon |
Weights
R 60' ez -10x20" build to sprint near end |
| |
|
Tue |
S 500wu, 5x(50d/100fr (10"), 5x(50k/50fr (10"), 3x(100ez,100mod,100fast), 300, 250fr cd
B 1:30 ae -5x30" single-leg, 5' 100+RPM, 10x2'VO2 (3'ez), 5' 100+ |
| |
|
Wed |
R 45' ez |
| |
|
Thur |
S 300wu, 3x(50k/50fr (10"), 2x1000 (2'), 200nf
B 60' ez |
| |
|
Fri |
B 2hr ae -3x30SA BRICK to
R 40' ez walk/run (8'on/2'off) |
| |
|
Sat |
Weights
R 90' ez run/walk if needed |
| |
|
Sun |
B 40' high RMP 90+ |
| 7 |
2 |
Mon |
S 30' ez include drills
B 30' ez spin |
| |
|
Tue |
Weights
B 30' ae -10min big gear cadence 80
R 60' ae -2x12' 160-165 HR |
| |
|
Wed |
Off |
| |
|
Thur |
S 500wu, 1000, 2x500, 5x100strong, 300, 200cd
B 60' ez
R 30' ae -4x20" fast strides |
| |
|
Fri |
S 30' ez
Weights
B 2hr ez cadence of 90 |
| |
|
Sat |
B 2hr ae -4x10' build to 155HR and hold (10'ez)
R 30' ez after bike |
| |
|
Sun |
S 500wu, 5x100 one-arm for 3 strokes switch..., 5x(50b/150fr (10"), 5x(50k/150fr (10")
R 2hr ae -2x15' HR 160 (5'walk), 5'run/5'walk rest
B 60' ez |
| 8 |
2 |
Mon |
S 500wu, 5x(50b/50fr), 5x(50dr/50fr), 5x(50b/50fr), 5x(50k/50fr) all(10"), 500 ae cd |
| |
|
Tue |
Weights
B 30' ez
R 30' ae -4x20" strides |
| |
|
Wed |
S 500wu, 5x300 (30"), 3x100k (20"), 400cd |
| |
|
Thu |
B 30' ez
R 30' ez |
| |
|
Fri |
S 200wu, 4x50 one arm fr, 2x500 (100k), 200nf
B 2hr ae -3x30' build to SA BRICK into
R 90' ae -first 10' walk to RP hold 20', 30' of 5'run/1'walk, 20' SA |
| |
|
Sat |
B 2hr ez |
| |
|
Sun |
OFF |
| 9 |
3 |
Mon |
S 500wu, 5x(50dr/50fr), 5x(4x25fast on 45", 100(30")), 5x(50b/50fr)
R 60' ez -6x20"strides |
| |
|
Tue |
Weights
B 1:30 ae -40'SA, 20'SA- alt big/small gear every 10' (20'ez)
R 30' ez |
| |
|
Wed |
Off |
| |
|
Thu |
S 200wu, 5x(50k/50s), 10x100 relaxed (10"), 10x100 stronger (15"), 10x100 strong (20")
R 60' -2x20' SA (5'ez) |
| |
|
Fri |
S 1000wu, 1000 (15"), 2x500 (10"), 5x100 strong(20") BRICK to B
B 2hr ae -4x8' build cadence each 2' (4'ez) |
| |
|
Sat |
B 3:30 ae -2hr focused SA TT BRICK to R
R 60' ae -last 30' walk/run at 1/2 goal pace |
| |
|
Sun |
S 30' ez
B 60' ez |
| 10 |
3 |
Mon |
S 1000wu, 20x100 odds(10") evens(20"), 300, 200ez |
| |
|
Tue |
B 60' ae -last 40'SA
R 60' ae -40' SA |
| |
|
Wed |
S 1000wu w/ drills, 16x25 low stroke ct on 40", 8x25b on 40", 8x25k on 30", 500cd
R 60' ez |
| |
|
Thur |
S 500wu, 200k, 3x(300 strong, 3x100-strong, med ez), 200k, 300nf
B 2.5hr ae |
| |
|
Fri |
S 40' ez AM
B 2hrs ae -4x15' at race effort w/ some standing PM BRICK into
R 30' ae -10'SA, 8x20" strides |
| |
|
Sat |
Weights
R 2hr ez |
| |
|
Sun |
S 30' ez BRICK into
B 90' ez -3x5' high RPM low gear spins
R 30' ez -later in day |
| 11 |
3 |
Mon |
S 30' ez w/ some drills
B 30' ez
R 20' ez |
| |
|
Tue |
S 500wu, 1000RP, 500faster than RP, 5x100fast (15"), 300, 200cd |
| |
|
Wed |
B 60' ae -4x5' build to LT
R 30' ae -4x20" fast strides |
| |
|
Thur |
OFF |
| |
|
Fri |
S 30' w/o feet touching sides (circle pool or open water) BRICK to
B 60' ez -cadence at 90
Weights -light |
| |
|
Sat |
Mock Race
B 3hr ae -3x30' builds to RP BRICK to
R 90' -5'walk/15'run at RP -practice nutrition plan |
| |
|
Sun |
S 500wu, 3x15' RP, sight twice each length
B 30' ez
R 60' ae -2x15' RP (5' walk) |
| 12 |
3 |
Mon |
S 500wu, 5x(50dr/50fr), 5x(4x25fast on 40", 100 strong on 2'), 5x(50b/50fr)
R 45' ez -6x20 strides |
| |
|
Tue |
Weights
B 2hr ea -40'SA, 20'SA -rotate big/small gear every 10' (20'ez)
R 30' ez |
| |
|
Wed |
S 200wu, 5x(50k/50s), 10x100 <2', 5x100<1:55, 5x100<1:50, 5x100 ez
B 60' ez
R 60' -2x20'SA (5'ez) |
| |
|
Thur |
OFF |
| |
|
Fri |
S 20' open water or no touch sides w/ sighting BRICK to
B 30' ez BRICK to
R 20' ez practice transitions |
| |
|
Sat |
B 2hr ae -middle 60' at RP BRICK to
R 60' -5'walk/15'RP |
| |
|
Sun |
B 90' ez |
| 13 |
Race |
Mon |
S 30' open water, sighting
B 30' ez
R 35' ae -10x30" build to LT |
| |
|
Tue |
B 60' ae -3x5' just above RP (5'ez) |
| |
|
Wed |
S 300wu, 100k, 1x(7x100stong (20"), 5x50stong (20"), 3x25strong (20")), 200nf
R 40' ez -15' just above RP |
| |
|
Thu |
B 30'ez
R 20'ez |
| |
|
Fri |
OFF |
| |
|
Sat |
S 10' ez -open water w/ a few RP pick-ups
B 20' ez -w/ a few RP pick-ups
R 10' ez -w/ a few RP pick-ups |
| |
|
Sun |
Race Day -Be confident and have fun! |
Key:
ez - low aerobic, ae - aerobic, SA - strong aerobic, LT - Lactate Threshold, VO2 - 95% max, RP - goal Race Pace
' - minute, " - second, (time) - recovery
The above plan was written by Teammate, pro-triathlete, and USAT level II coach, John Shelp. John coaches for SCS Multisport in Eden Prairie, MN (www.scsmultisport.com). The article below was recently featured in the Wildflower race program.
Pro Triathlete Racing Inspired
 Second year professional triathlete John Shelp has been competing in endurance sports for years. While he enjoys many aspects of triathlon training and racing, the sport can easily become all-consuming and as an elite competitor, exhausting. This is especially true as he tries to balance the competitive multi-sport lifestyle with being a husband, father, business owner, coach, etc. As John has considered the cost of the sport and his purpose for doing it, he has turned to his creator and Lord for affirmation.
John admits that, “At times my faith can be a struggle and I falter a lot.” However, at a recent ICTN Triathlon Camp, he was presented the opportunity to explore his purpose and seek God’s will. Something wonderful happened. “The Lord has shown me every minute- why I am here, what he wants from me, and has reaffirmed that my passion for this crazy sport and this lifestyle is of His design and will ultimately bring Him glory.” John has put his season in God's hands, and after prayer and reflection, believes that, “God wants me right here, right now, and my season will be truly blessed for His glory- I'm pretty pumped!”
Getting a green light from God is a powerful thing, and John is excited about racing for Jesus Christ on the Fellowship of Christian Athlete’s endurance ministry team, FCA Endurance, for another season. “I've rediscovered God's grace and His glory through FCA Endurance. I want to LOVE people in this sport and inspire them to love others and glorify God.” After a better than expected first race of the season, John said, “(it) was a reminder of God working through me in Triathlon, and I am feeling God's presence more than ever in my training and season planning.”
Since 2005, FCA Endurance has been uniting and equipping Christian endurance athletes from around the world to grow closer to Jesus Christ and to use their passion for triathlon to make an impact for eternity. They have a booth at the expo and would love to meet you. More information can also be gained at www.fcaendurance.org Why do you race?TM
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