Now before you say anything, I know it is a stupid question. That is, how long is a piece of string? I have the goal of doing a half sometime next year and am just planning out how much comitment it will take, so bear with me. I don't want to win it, but I want to finish strongly.

So what I have done is to have the goal of building up to do an ironman distance in training each week i.e. twice the race distance. This is to make sure I give the correct portion of time to each discipline.

I currently do 60-80k's per week running with little swimming or running *gulp*. My marthon PB should be <3:20 after sydney in two weeks. Therefore cutting back to do 42k's/week would be easy. Say three runs - long (21k's), Medium (14k) and fast (7k).

I would build up the other two disciplines over a period of time: Swimming - 2 sessions a week, building up to 1.9k each session. Bike - 3 sessions a week building up to 90k long ride and a 60k mid week ride and a 30k wind trainer session (maybe linking this session with the 7k run (brick). That is 180k/week.

Therefore, this would comprise of 7 sessions and apx. 12.5 hours training. This is probably the maximum time I could give to traing for a period of time however it seems doable. NB - nearly all sessions would be at low intensity allowing for adaption of the volume of training.

What kind of shape would this leave me in and any advice on the program?

Cheers!

Hi Hamburglar,

I did the long course in Huskisson (2km/83km/20km) earlier this year (from a running background) with a similiar pb and experience in cycling and swimming, so feel I know what you are after.

3 runs per week should be about right, the major thing you need to work in is cycling, especially since you haven't done much, and it is the largest % of the event. As with marathoning, the long cycle is the staple of a half-ironman training regime.

Also the other thing you mentioned is the brick session. You need to do a couple of sessions of 2hrs on the bike (approx) and then run off the bike for 60-90mins (approx). If you can do this it should give you a lot of confidence.

Swimming will most probably be your achilles (like most runners), don't stress, it's a small percentage of the event, you just want to get through the swim without exhausting yourself. 2 swims per week should be enough. Get yourself up to the distance (1.9kms), and do some technique. Non-swimmers (myself included) don't realise how much effort can be saved through a couple of technique sessions.

Also I did 2 lots of weights session a week, these were lightish but did aid in the core areas of the body.

I finished the event, (about an hour and a half after the winners), but finished strongly and feeling good. There's no reason you can't too.

If having trouble I suggest you e-mail Ben Wisbey from Endurance Training. He online coached me for Huskisson and was great,

Good Luck

hi Hamburglar,

I am in training right now for the Shepparton Half Ironman and all is going well. I am also from a strong running background like you. I put a lot of thought into my ironman program with advice from experts from cycling and swimming backgrounds. They and I believe:

Swimming - 2 times a week is OK, but 3 times a week will give you a heap of improvement, and like joe cole has said, Technique is VERY important.....get some lessons and/or join a squad and practice technique for a least 2 times a week...the other can be an 'endurance' swim to work up to.

Cycling - yes important, but remember you already do have a high level of fitness from your running background. I found cycling quite easy and train on the bike about 3 times a week - one of these is long cycle which again, like Joe Cole has said is the most important - I have built up to 3 hours so far and although I am very fit, I feel quite tired and fatigued afterwards.

Brick sessions: I think they are valuable, but there is no need to do them more than once a week at most, and you do not need to run more than 3-4kms - you will feel so weird and wobbly at first... but don't overdo things - yes, you may later want to do a longer brick but only for confidence building....

Hours a week : think quality training instead - it is hard to maintain 12 hours a week, week after week, and you will need an 'easy week' every so often. Remember you adapt to the training stress through rest!!

I currently do about 10-11 hours a week - I still run 4-5 times a week, cycle 3 and swim 3.. but sometimes I have to cut out a cycle or run or swim as my body needs a break - particularly as I am incorporating strength and speed sessions on the runs and bike now AS WELL as endurance sessions.

Best of luck - most important - look at what time YOU HAVE and set YOUR program to suit YOU.

I agree with what everyone else has said, but would also add that nutrition is probably the thing lacking from your plan. There is an old joke about how runners will happily run for hours with only water, but triathletes wont even look at a small session without a fuel belt laden with goodies. It's all true. Start practicing eating and drinking stuff on the bike now. Downunder runner mentioned feeling tired and fatigued after three hour rides and that can happen really easily if you don't refuel, so practice that from the start as you ramp up your long rides and brick sessions. Lot's of different things work for lots of different people. Endura always worked for me.

Good Luck.

Hi all,

I have not done the numbers for a half ironman but here is my breakdown of the legs for the CR in the Port Ironman in my old blog .

In my old triathlon life (1980s) and my reincarnation I believe cycling is the most important one to work on. So much can be lost and made on the bike.

cheers Plu

Hamburglar,
I also came from a triathlon background, having done 3 halfs in my life before turning to running full time. I also had limited time to train, so my overall training included 3-4 runs per week, 3 bikes sessions and 2 swims.
My advice would be to maintain your running now and work strongly on your bike, if you want a good time and to finish strong. I was the opposite and hated to get out on the bike, probably due to the time it took, and concentrated on my running. Although this gave me the ability to get off and run a 1.37 half in my last half ironman. I felt good and was passing everyone (only two people passed me in that run over 21km, however they had all passed me on the bike). If I did it over again I would spend more time on the bike and enable yourself a good position off the bike.
The swim is just too short to warrant too much training. (i do come from a surfing background, and did 28 minutes for the swim, so that was also my strong leg) However in a 1/2 marathon, you may spend up to 3 hours on the bike, (2X the amount of time running, and 6X the amount of time swimming) So it is logical to get strongest on the longest leg.

P.S. I moved to running after that half because I realised I was a handy runner, and also realised my penny farthing I used (my original bike from when I was a young girl) , was too slow.

Norma

Also you may want to stay away from the hamburgers!!. It is hard to swim carrying a burger

Norma

Hi Hamburglar

Congratulations on commiting to a Half IM. I am sure you will find it a rewarding experience. I am certainly no expert, but I have done a long course race and some shorter tris.

I also advocate 3 swims a week if you can fit it in. With 3 you will definitely find you improve. Norma is right that the swim is the smallest portion, but if you are a below average swimmer (as a disproprtionate number of fit runners seem to be) then it can make a difference. I also find that swimming is a great recovery session during a heavy week and it keeps me loose and less injury prone (I believe). Join a swimming squad if you can, its fun and you'll be amazed how quickly you can you build up the distance. I like to do 2x squad sessions and 1x endurance swim where you swim non-stop at a constant steady pace.

Good luck!