Framework and Philosophy of the Don Fink Half Ironman Training Plan

The Don Fink Half Ironman training framework is founded on disciplined periodization, disciplined progression, and a balance of three sports—swim, bike, and run—combined with strategic recovery and nutrition. The goal is to build aerobic capacity while maintaining form, minimizing overtraining, and ensuring durable improvements over a 8–20 week or longer preparation horizon. This framework uses four core principles: progressive overload with sustainable load, targeted zone training aligned to race demands, integrated brick sessions to optimize transition efficiency, and meticulous race-day pacing that aligns with individual fitness. Real-world data from intermediate athletes show that consistent adherence to such a framework yields a typical improvement range of 8–18% in overall race pace over a 12–16 week block, with faster bike and run splits as the primary drivers of time gains. Practically, this means you should expect gradual weekly volume growth, precise intensity distribution, and disciplined tapering to maximize peak performance on race day. A robust training plan also embeds injury prevention and recovery as non-negotiable components. Sleep, nutrition timing, hydration strategies, and mobility work are treated as essential training sessions, not optional add-ons. In Don Fink’s approach, you’ll see explicit weekly targets for each discipline, a clear progression path, and documented adjustments for life events, illness, or weather. The framework supports both age-group athletes and those aiming for personal-record performances, with scalable workloads and clear entry/exit criteria for each phase. Implementing this philosophy requires discipline, thoughtful logging, and timely adjustments based on objective feedback from your body and performance metrics.

Phase-based Structure and Weekly Schedule

This section breaks down the periodization into Base, Build, and Peak/Taper phases, with indicative weekly volume ranges and example sessions. Each phase includes concrete targets, pacing bands, and brick integration to simulate race-day demands. The schedule provides flexibility to accommodate work, family, and travel while preserving training integrity. Phase boundaries can be adjusted for a longer race season or shorter preparation windows, but the foundational logic remains consistent: establish an aerobic base, progressively introduce sport-specific demands, then sharpen pace and efficiency before a taper.

Phase 1: Base Foundation (Weeks 1–6 or 1–8)

The Base phase emphasizes aerobic development, technical skills, and injury resilience. Weekly volume typically ranges from 6 to 9 hours for newer athletes, rising to 8–12 hours for those with prior endurance experience. Key goals include increasing average weekly endurance load without excessive intensity, refining swim technique, building comfortable long rides, and establishing consistent running form. Common structure: 2–3 swims (90–120 minutes total), 2 bikes (90–150 minutes), 2 runs (60–90 minutes), plus 1 strength/mobility session. Intensity zones focus on Zone 2–3 for most sessions, with occasional Zone 4 efforts to stimulate VO2-like adaptations without excessive fatigue. Practical tips: - Start with a total weekly long workout of 60–90 minutes and progress by 10–15% weekly for bike and run volumes. - Build swim efficiency with technique-first drills and two open-water sessions if possible. - Prioritize calf, hip, and thoracic mobility—these are common bottlenecks for triathletes. - Use a simple RPE scale (1–10) to guide easy days and controlled progression. - Track cadence, power (if available), and heart-rate response to ensure aerobic targets are met. Example week (base): - Mon: Rest or easy mobility - Tue: Swim 1x60–90 min (drills + continuous swim) - Wed: Bike 1x75–90 min easy + core work - Thu: Run 40–60 min easy + strides - Fri: Swim 1x30–45 min technique - Sat: Bike long 90–120 min sweet-spot easy effort - Sun: Run long 60–75 min easy Outcomes: improved aerobic base, smoother movement patterns, lower injury risk, and better training adherence due to manageable weekly loads.

Phase 2: Build and Specialty (Weeks 7–12 or 9–14)

The Build phase introduces more sport-specific workloads and targeted intensity to convert aerobic gains into race-ready performance. Weekly volume typically increases to a sustained 9–14 hours, with multiple workouts in Zone 3–4 and structured brick sessions. The emphasis shifts toward longer bike rides with run extensions and swim sets that simulate race nutrition and tolerance. You’ll begin to include tempo runs, sustained bike efforts, and race-pace efforts that mirror half-ironman splits. Consistency remains essential; fatigue management is critical to avoid overreaching. Practical tips: - Implement 1–2 weekly bricks (bike-to-run) to enhance transition feel and shin-splint resilience. - Schedule one longer run at an easy pace and one moderate run with tempo segments (20–30 minutes at a controlled threshold). - Introduce race-pace blocks for the bike and run to gauge tolerance at target speeds. - Maintain mobility routines and dynamic warm-ups to prepare for higher-intensity sessions. Example week (build): - Mon: Rest or light mobility - Tue: Swim 1x60–90 min (endurance + threshold work) - Wed: Bike 2x60–90 min with 2x5–8 min FTP-like intervals - Thu: Run 50–70 min with 2x8–12 min at tempo pace - Fri: Swim 1x45–60 min (techniques + speed work) - Sat: Bike long ride 2–3 hours with sustained power and a 20–30 min run off bike (brick) - Sun: Run long 75–105 min easy Outcomes: improved lactate threshold, better power-to-weight balance, and a more race-ready routine that translates to a stronger overall performance.

Phase 3: Peak and Taper (Weeks 13–20)

The Peak phase refines race-specific capabilities and reduces overall fatigue to arrive at race day fresh and sharp. Weekly volume peaks are followed by a taper that gradually reduces load while preserving intensity. The goal is to retain neuromuscular readiness and biomechanics while ensuring adequate recovery. Typical weekly volumes during peak can range from 8–12 hours, with a shift toward higher-intensity, race-pace practice and reduced long rides. Taper protocols typically reduce volume by 30–60% over 2–3 weeks, with 1–2 short sharp sessions maintained to preserve speed. Practical tips: - In the final two weeks, reduce every discipline by 25–50% while keeping a few short race-pace efforts to stay sharp. - Maintain consistent sleep and nutrition strategies to maximize recovery. - Simulate race-day nutrition during the last long brick to prevent GI issues. - Review gear and pacing strategies using trial runs at race cadence and segmenting the course profile. Example week (peak): - Mon: Rest or light mobility - Tue: Swim 60–75 min (fast 50–60 m repeats) + run 20 min easy - Wed: Bike 90–120 min with 2x10 min at race pace + short brick 10–15 min - Thu: Run 40–60 min at race pace or tempo - Fri: Swim 40–60 min easy - Sat: Short bike 60–75 min with 2–3x3–5 min at race pace - Sun: Rest or very light jog 20–30 min Outcomes: race-day readiness, efficient pacing, and minimized fatigue, enabling a strong performance aligned with target splits.

Training Components and Standards

Three core disciplines drive a Half Ironman plan: swimming, cycling, and running. Each requires specific volumes, paces, and technique work. In addition, brick sessions, strength training, and mobility work are essential for durability and efficiency. Below are practical standards and benchmarks to guide your preparation across the phases. Where possible, convert target paces to personal metrics: swim pace per 100 m in minutes, bike pace per hour, and run pace per mile or kilometer. If you don’t have power data, use rate of perceived exertion (RPE) alongside heart-rate zones to guide intensity.

Swim Training Standards

Swim sessions emphasize technique, efficiency, and aerobic base. Key elements include bilateral breathing, catch progression, and consistent tempo. Typical weekly swim volumes range from 2–4 sessions totaling 60–150 minutes during base, rising to 90–180 minutes in build, with some race-pace intervals during peak weeks. Target sets may include 6x200 m with 20–30 seconds rest, 4x400 m at moderate pace, and 6x100 m sprints with long rest for form and speed. Open-water practice is recommended if possible to acclimate to visibility, waves, and sighting. Metrics to track: stroke rate, distance per stroke, and breathing symmetry. A well-tuned swim can save 5–15 minutes on the overall race time if technique and efficiency are strong.

Bike Training Standards

Bike sessions form the largest portion of weekly load. Plan long endurance rides, tempo efforts, cadence-focused drills, and occasional practice at race pace. Typical weekly bike hours range from 3–6 hours in base, 4–8 hours in build, and 2–4 hours in peak taper weeks, depending on experience. Key sessions include long zone-2 rides for endurance, tempo rides in zones 3–4, and interval work such as 3x10 minutes at threshold with ample recovery. Brick workouts (bike-to-run) are essential for neuromuscular adaptation to keep legs fresh on race day. Track metrics: training zones by heart rate or power, power-to-weight ratio, and cadence stability. A strong bike performance often accounts for the largest single-time savings in a Half Ironman.

Run Training Standards

Running builds post-bike endurance and running economy. Expect weekly run loads to range from 2–4 hours during base to 3–5 hours during build, then taper. Essential runs include one long run, one tempo or threshold run, and 1–2 easy runs for recovery. Pace targets should be aligned with race pace, with gradual integration of short intervals to improve speed and form. Run tests (e.g., 5K or 10K) every 4–6 weeks help calibrate pacing. Run metrics to monitor: VO2 max proxy (through performance tests), cadence, ground contact time, and ankle/knee stability. Effective run training reduces fatigue during the run leg and helps prevent common running injuries.

Brick and Transition Training

Brick sessions couple two disciplines back-to-back to simulate race-day transitions and neuromuscular adaptation. They improve efficiency in moving from bike to run, reduce the likelihood of leg shock, and enhance running economy after cycling. A typical brick session might be a 60–90 minute bike ride followed by a 15–30 minute run, performed 1–2 times per week during build weeks. Details to optimize bricks: practice running off the bike with a consistent cadence, incorporate short, fast pickups after the bike, and refuel during long bricks to replicate race nutrition. Use brick practice to refine transition technique, including gear changes, getting shoes on, and T1 handling under race-like conditions.

Strength and Mobility

Strength work reduces injury risk, improves running economy, and supports technique. The plan includes 2–3 short strength sessions weekly, focusing on hips, glutes, core, thoracic spine, and scapular stability. Mobility work, especially hip flexor, hamstring, calf, and ankle mobility, is essential for long-term durability. Practical guidelines: perform 20–30 minutes of mobility work following easy sessions; include 2–3 compound lifts (e.g., squats, step-ups, deadlifts) with controlled progression; prioritize form over load and progressively overload over weeks. A durable athlete sustains training longer and reduces time off due to minor injuries.

Nutrition, Recovery, and Injury Prevention

Nutrition and recovery are integral to performance. A well-designed plan optimizes fueling around workouts, supports muscle repair, and reduces GI distress during long events. Recovery protocols include sleep targets (7–9 hours per night for most athletes), active recovery days, massage or myofascial release, hydration strategies, and consistent meal timing. Injury prevention emphasizes hip and ankle mobility, progressive loading, and listening to early warning signs such as persistent fatigue, niggles, or sleep disruption. The plan provides practical guidelines for calorie and macronutrient distribution, hydration strategies, and recovery nutrition to help athletes maintain consistency across weeks.

Nutrition Strategy and Race Nutrition

General guidelines include 30–60 grams of carbohydrate per hour during endurance training, with additional fluids to match sweat rates. In a Half Ironman, aim for 150–300 calories per hour on the bike and 60–90 calories per hour on the run, adjusted for tolerance. Carbohydrate sources should be easily digestible (glucose, maltodextrin, fruit-based options) and balanced with electrolytes. Practice race-day nutrition during long workouts to identify GI tolerance. Fluid strategy should be individualized based on climate, sweat rate, and electrolyte balance. Recovery nutrition should include 20–40 grams of protein within 30–60 minutes post-workout to support muscle repair, along with carbohydrates to replenish glycogen stores.

Recovery Protocols and Injury Prevention

Recovery protocols include consistent sleep, easy days, massage or foam rolling, and mobility sessions. Injury prevention focuses on movement quality, gradual progression, and early intervention for pain. Practical tips: schedule one a day for mobility, use a 24-hour post-workout window to assess soreness, and implement a structured return-to-training plan after injury. If pain persists beyond 7–10 days, seek professional assessment. A proactive approach reduces downtime and helps maintain steady training progression across all phases.

Race Day Strategy and Case Studies

Successful half-ironman performance hinges on a thoughtful race-day pacing plan, smart nutrition, and a well-executed transition strategy. The following content offers pacing blueprints, a couple of real-world case studies, and actionable steps to tailor the plan to your unique physiology and course profile. The pacing plan often uses a conservative approach on the swim to bank time, a controlled bike with targeted power or pace to avoid early fatigue, and a run that gradually accelerates when fatigue levels drop and form remains intact. Case studies illustrate how plan adjustments translate to better race outcomes in the real world.

Race-Day Pacing Plan and Execution

Key race-day pacing guidelines include: swim exit targets within a defined time window; bike splits that reflect sustainable power or pace with a 5–10 minute buffer for T1; run pace that starts slightly slower and progresses to goal pace by mid-run. Practical steps: pre-race nutrition based on training data, course reconnaissance, and a clear decision rule for when to push or hold back during the final segments. Gait and form checks at each transition help maintain efficiency under fatigue. Visualize the course elevation profile and adjust effort for climbs, descents, and wind conditions. Real-world results show that disciplined execution of pacing and nutrition typically yields a 3–12% time advantage over athletes who race by feel alone.

Case Study 1: Mid-20s Male, First Half Ironman

Profile: 24-year-old amateur, 6 months of training, baseline swim 1:30/100m, bike FTP 210 W, run 8:00 min/mile. Plan: 12-week base, 6-week build, 2-week taper. Outcome: improved bike power to 230 W, run pace dropped to around 7:30–7:40 min/mile during the run leg. Race-day splits: Swim 34:15, Bike 2:35:40, Run 1:37:20, T1/T2 2:20, total 5:29:35. Key learnings: brick sessions improved run off the bike; nutrition plan minimized GI issues; taper preserved neuromuscular readiness.

Case Study 2: 40-year-old Female, Seasoned Amateur

Profile: 40-year-old, multiple triathlon finishes, baseline swim 1:40/100m, FTP 180 W, run 9:00 min/mile. Plan: 20-week program with extended build and longer brick blocks. Outcome: Bike FTP rose to 200 W, run endurance improved by 12%, overall time improved by 12–15 minutes in a competitive course. Race-day splits: Swim 41:50, Bike 3:00:12, Run 1:57:40, T1/T2 3:10, total 5:43:12. Key learnings: pace systemization and nutrition consistency were decisive, with a strong emphasis on recovery and injury prevention to sustain training volume.

Monitoring, Tools, Pitfalls, and FAQs

The plan includes practical guidance on tracking progress, adjusting training based on data, and avoiding common pitfalls. Use a simple dashboard to monitor weekly volume, intensity distribution, and recovery indicators. Tools include a wearable, a training log, and a nutrition diary. Common pitfalls include under-recovery due to life demands, excessive weekly volume without adequate rest, and neglecting mobility work. The following FAQs address recurring questions from athletes using this framework.

Frequently Asked Questions

Q1: How many hours per week should I train for a Half Ironman using this plan? A1: For beginners, start around 6–9 hours per week and progress to 9–12 hours during build. For experienced endurance athletes, 12–15 hours or more is common, with tapering prior to race day. Q2: Do I need a power meter for cycling to follow this plan? A2: Power is ideal for precise intensity, but you can use tempo pace and heart-rate zones as a practical alternative. Use RPE in conjunction with heart rate if power data is unavailable. Q3: How should I structure my taper? A3: Reduce volume by 30–60% over 2–3 weeks while maintaining some race-pace efforts. Focus on sleep, nutrition, and mental rehearsal during the taper. Q4: What if I get sick or injured during the plan? A4: Adjust training by reducing volume and maintaining light activity with mobile-friendly mobility work. If symptoms persist beyond 7–10 days, consult a clinician and consider an abbreviated rebuild before resuming full load. Q5: How important are bricks in this plan? A5: Bricks are essential for running economy after cycling. Include 1–2 bricks per week during build weeks and reduce during taper while preserving familiarity with run-off-bike sensations. Q6: How should I fuel on race day according to this plan? A6: Practice race-day nutrition during long workouts. A typical target is 150–300 calories per hour on the bike and 60–90 calories per hour on the run, adjusted for tolerance and weather. Q7: Can I customize this plan for a longer course or different course profiles? A7: Yes. Adjust weekly volume by phase length, alter the distribution of intensity, and customize brick length based on course elevation and climate. Re-check your race-specific paces after lab tests or field trials. Q8: How do I monitor progress and know I’m adapting? A8: Use progress markers such as improved race splits, stronger long-ride durations at the same effort, and stable or improved running paces after cycling. Regular performance tests help recalibrate training zones. Q9: What if I have to skip a week due to travel or family commitments? A9: Do not panic. Substitute with shorter, high-quality sessions and preserve the weekly structure. If a longer gap occurs, gradually rebuild volume and reestablish the tempo and brick sessions to return to plan alignment.