Half Ironman Triathlon Training Program by Mat Lieto

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Wk 1	OFF Notes: All Easy Base	Bike 60:00	Swim 45:00 Run 30:00	Bike 90:00	Swim 30:00 Run 30:00	Bike 90:00 w/ Hills	Run 50:00 w/ Hills
Wk 2	OFF Notes: All Easy Base	Bike 60:00	Swim 45:00 Run 30:00	Bike 90:00	Swim 30:00 Run 30:00	Bike 90:00 w/ Hills	Run 50:00 w/ Hills
Wk 3	OFF Notes: All Easy Base	Bike 60:00	Swim 45:00 Run 35:00	Bike 105:00	Swim 45:00 Run 35:00	Bike 120:00 w/ Hills	Run 60:00 w/ Hills
Wk 4	OFF Notes: All Easy Base	Bike 60:00	Swim 45:00 Run 35:00	Bike 105:00	Swim 45:00 Run 35:00	Bike 120:00 w/ Hills	Run 60:00 w/ Hills
Wk 5	OFF Notes: Base	Bike 75:00	Swim 45:00 Run 35:00	Bike 105:00	Swim 45:00 Run 40:00	Bike 120:00 w/ Hills	Swim 30:00 Recovery/Low Intensity Run 65:00 w/ Hills
Wk 6	OFF Notes: Base	Bike 75:00	Swim 45:00 Run 35:00	Bike 105:00	Swim 45:00 Run 45:00	Bike 135:00 (2 1/4 Hrs) w/ Hills	Swim 30:00 Recovery/Low Intensity Run 70:00 w/ Hills
Wk 7	OFF Notes: Recovery Week	Bike 60:00	Swim 45:00 Run 30:00	Bike 90:00 Easy Spin	Swim 45:00 Run 40:00	Bike 120:00 Easy w/ Hills	Swim 30:00 Recovery/Low Intensity Run 65:00 w/ Hills
Wk 8	OFF	Bike 75:00	Swim 45:00 Run 40:00	Bike 120:00 2x10minute race pace 10 min Brick easy	Swim 45:00 Run 45:00	Bike 150:00 (2 1/2 Hrs) w/ Hills	Swim 30:00 Recovery/Low Intensity Run 75:00 w/ Hills
Wk 9	OFF	Bike 90:00	Swim 50:00 Run 45:00	Bike 120:00 2x10minute race pace 10 min Brick easy	Swim 50:00 Run 45:00	Bike 165:00 (2 3/4 Hrs) w/ Hills	Swim 30:00 Recovery/Low Intensity Run 80:00 w/ Hills
Wk 10	OFF	Bike 90:00	Swim 50:00 Run 50:00	Bike 120:00 2x10minute race pace 15minute Brick easy	Swim 50:00 Run 45:00	Bike 180:00 (3 Hrs) w/ Hills	Swim 30:00 Recovery/Low Intensity Run 85:00 w/ Hills
Wk 11	OFF Notes: Recovery Week	Bike 60:00	Swim 50:00 Run 40:00	Bike 90:00 Easy Spin	Swim 50:00 Run 35:00	Bike 150:00 (2 1/2 Hrs) w/ Hills	Swim 40:00 Recovery/Low Intensity Run 85:00 w/ Hills
Wk 12	OFF	Bike 90:00	Swim 50:00 Run 50:00 2x5minutes @ race pace after 20 min warm up w/ 5min between	Bike 120:00 15minute Brick easy	Swim 50:00 Run 50:00	Bike 180:00 (3 Hrs) 2x15minute @ race pace, after 1hr warm up w/ 10 minutes rolling recovery	Swim 40:00 Recovery/Low Intensity Run 90:00 w/ Hills
Wk 13	OFF	Bike 90:00	Swim 50:00 Run 55:00 2x5minutes @ race pace after 20 min warm up w/ 5min between	Bike 120:00 15minute Brick easy	Swim 55:00 Run 50:00	Bike 180:00 (3 Hrs) 2x15minute @ race pace, after 1hr warm up w/ 10 minutes rolling recovery	Swim 40:00 Recovery/Low Intensity Run 95:00 w/ Hills
Wk 14	OFF	Bike 90:00	Swim 55:00 Run 55:00 3x5minutes @ race pace after 20 min warm up w/ 5min between	Bike 120:00 15minute Brick easy	Swim 55:00 Run 50:00	Bike 195:00 (3 1/4 Hrs) 3x15minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick	Swim 40:00 Recovery/Low Intensity Run 100:00 w/ Hills
Wk 15	OFF Notes: Recovery Week	Bike 60:00	Swim 55:00 Run 45:00	Bike 90:00 Easy Spin	Swim 55:00 Run 40:00	Bike 150:00 (2 1/2 Hrs) w/ Hills	Swim 40:00 Recovery/Low Intensity Run 95:00 w/ Hills
Wk 16	OFF	Bike 90:00	Swim 60:00 Run 55:00 3x5minutes @ race pace after 20 min warm up w/ 5min between	Bike 120:00 10minutes @ race pace 15minute Brick easy	Swim 60:00 Run 50:00	Bike 195:00 (3 1/4 Hrs) 2x30minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick	Swim 40:00 Recovery/Low Intensity Run 105:00 w/ Hills
Wk 17	OFF	Bike 90:00	Swim 60:00 Run 60:00 4x5minutes @ race pace after 20 min warm up w/ 5min between	Bike 120:00 15minute Brick easy	Swim 60:00 Run 50:00	Bike 210:00 (3 1/2 Hrs) 3x20minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick	Swim 40:00 Recovery/Low Intensity Run 110:00 w/ Hills
Wk 18	OFF	Bike 60:00	Swim 60:00 Run 45:00	Bike 120:00 5minutes @ 1/2 pace 15minute Brick easy	Swim 60:00 Run 45:00 4x800 meters @ 10K pace	Bike 180:00 (3 Hrs) 2x15minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick	Swim 40:00 Recovery/Low Intensity Run 90:00 3x5minute @ race pace
Wk 19	OFF	Bike 75:00	Swim 60:00 Run 40:00	Bike 90:00 15minute Brick 5minutes @ 10K pace	Swim 60:00 Run 40:00 4x800 meters @ 10K pace	Bike 150:00 (2 1/2 Hrs) 2x5minute @ 40K pace	Swim 30:00 Recovery/Low Intensity Run 70:00 Easy
Wk 20	OFF Notes: Race Week	Bike 60:00	Swim 40:00 Run 30:00 3x2minute @ 10K pace	Bike 90:00 3x2minute 40K pace	OFF	10minute swim w/ 5 15second pick ups 30-45minute bike with 3x1minute build to race pace 15minute run with 5x15second builds to race pace. Spread these workouts out if possible, main priority is hydration, food, and low stress.	RACE DAY. GOOD LUCK!