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20 week Half Iron Made for Silverman
By: Jeff Banas
Duration: 20 weeks
Description:
This program was made for an athlete for the Silverman Half Ironman 2008. This was his first 1/2 Irondistance.

Using this plan he finished the Silverman 1/2 Iron man in 6:32.

The day was cold, rainy, and windy. The swim start was delayed for an hour due to the winds. He did a great job at his first 1/2 Iron!

You will too!

Plan Preview:
(first week of PLAN is displayed below)

Day

Planned Workout

Description

Mon

Bike	easy spin 1 hr

Tue

Run	Run 400 meters as fast as you can. Jogg slowly for 3 min. Repeat 6x 10 min warm up 20 min cool down

Wed

Weights

Full body strength program

Easy spin 20-40 min after

Thu

Swim 00:30:00

Bike 01:00:00	Hill repeats at Usery after the swim if you can make it

Fri

Rest

Sat

Run
8.0 mi

Sun

Bike
50.0 mi

Weekly Totals:

Type	Distance	Duration
Bike	50.0 mi	01:00
Rest
Run	8.0 mi
Swim		00:30
Weights
Total Duration:		01:30