Training Programme up to half ironman,

[doug]

Folk's Below is a training time programme for all distances up to half ironman distance,these times might not suit you all, but it will give you the general idea, you can change to suit yourself(swap a swim for a run or a bike for a swim etc) this programme is aimed more for beginners rather than the more experienced triathlete.

Note	Stretching after all training sessions
	Once a week transition training (Bike-Run)

Week 1-4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim	01:00		01:00		01:00			03:00
Bike		01:00		01:00			01:50	03:50
Run				00:30		00:40		01:10
								08:00
Week 5-7	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim		01:00		01:00		01:00		03:00
Bike	01:15		01:30		01:30		02:00	06:15
Run	00:30			00:50		00:50		02:10
								11:25
Week 9-11	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim		01:00		01:00		01:00		03:00
Bike	01:30		01:30		01:45		02:15	07:00
Run	00:30			01:00		01:00		02:30
								12:30
Week 13-15	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim	01:00		01:00		01:00	00:30		03:30
Bike		01:30		01:30		01:45	02:45	07:30
Run	01:00		01:00	00:40	01:00			03:40
								14:40
Week 17-19	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim		01:00		01:00		01:00		03:00
Bike	01:30		01:30		01:45		02:15	07:00
Run	00:30			01:00		01:00		02:30
								12:30
Week 21-23	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim		01:00		01:00		00:30		02:30
Bike	01:30		01:30		01:45		02:15	07:00
Run	00:30			01:00		01:00		02:30
								12:00
Week 24	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim	01:00		01:00		00:30			02:30
Bike		01:30		01:30		01:00		04:00
Run	01:00		01:00			00:20		02:20
								08:50
Week R	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Swim	01:00		01:00		00:20	Race		02:20
Bike		01:00			00:30	Race		01:30
Run		00:30		00:30	00:10	Race		01:10
								05:00

Week 8 : 10 km' Run
Week 12 : Sprint Duathlon
Week 16 : Sprint Triathlon
Week 20 : Olympic Triathlon
Week 25 : IronMan 70.3

[shanek]

Does this mean zero rest days for 23 weeks?

[doug]

Hey Shane,definately not, you need one day rest day and one active recovery(usualy monday or friday) and you can go for a long walk as active recovery or a sports massage which is highly recomended,the programme is a guide you can alter to suit yourself, if it says swim 3 hrs one week break it up to suit yourself and the same for the bike and run.
You definately need to rest to let your body recover, below is a link to a very good website whic explains in great detail why we need to rest, hope this answers your question.Doug
sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

[shanek]

Phew!

Cheers for the tips and that link is very good, everything well explained.