Right now my major training goals are preparing for a half-Ironman distance triathlon on September 18th, with a long view towards preparing for the Rock ‘n’ Roll Las Vegas Marathon on December 5th.
Instead of following a formal plan, I’m taking a “Half-Ironman Training For Marathon-Training Slackers” approach. The principles are:
Run
- Follow marathon training plan starting August 2 (I’m using Hal Higdon’s Intermediate II plan which will peak at 34 mpw and a 14 mile long run before the HIM)
- Do at least one speedwork session (tempo run, intervals, time trial, etc.) per week
Bike
- One quality bike ride per week, i.e., at least an hour and high intensity
- One long bike ride per week
- Bike commute as much as possible
Swim
- At least two swims per week, preferably one river swim
I’ll record my weekly training here to see how it all shakes out in practice.
Aug. 2 – 8
| Monday | 1900 m swim 18.5 total miles biking – commute |
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| Tuesday | 5 mile run | ||
| Wednesday | 27.2 total miles biking – commute | ||
| Thursday | 10 mile run | ||
| Friday | 2500 m swim | ||
| Saturday | 5 mile run, 2 x 1 mile tempo | ||
| Sunday | 26.6 mile bike | ||
| Totals | Swim: 4400 m | Bike: 72.4 mi | Run: 20 mi |
July 26 – Aug. 1
| Monday | 2100 m swim | ||
| Tuesday | 10.74 mile bike – hill climb | ||
| Wednesday | |||
| Thursday | 4 mile run | ||
| Friday | 16.3 total miles biking – commute | ||
| Saturday | Race day! 400 m swim, 13.75 mile bike, 2.7 mile run. | ||
| Sunday | 6 mile run | ||
| Totals | Swim: 2500 m | Bike: 40.8 mi | Run: 12.71 mi |
July 19 – 25
| Monday | 4 mile run | ||
| Tuesday | 6 mile run | ||
| Wednesday | 1200 m swim 17.2 total miles biking (commute) |
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| Thursday | 4 mile run | ||
| Friday | 2100 m swim 12 mile bike – hill climb |
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| Saturday | 3.2 mile run | ||
| Sunday | Rest day | ||
| Totals | Swim: 3300 m | Bike: 29.2 mi | Run: 17.2 mi |
July 12 – 18
| Monday | 2 mile run | ||
| Tuesday | 3 mile run 4.4 mile bike |
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| Wednesday | 4 mile run 7.77 mile bike |
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| Thursday | 5 mile run | ||
| Friday | 8.4 mile bike 17 mile bike |
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| Saturday | 4 mile run with 5K time trial | ||
| Sunday | 5 mile run | ||
| Totals | Swim: 0 | Bike: 37.5 mi | Run: 23 mi |
