Alright, so I'm too cheap to purchase a customized training plan so I'm reading through my copy of 'The Triathlete's Training Bible' and utilizing it's suggestions for half-ironman training. So far I've got the skeleton down but haven't decided on how to break down each day's workouts. I'm going to be ambitious and attempt to hit the high side of the recommended training hours, partly because I usually complete about 1/3 of the recommended training (like running once a week in preparation for a marathon ;P) and also because I really need to lose about 25 pounds and what better way than to do lots of endurance exercising?
The Ironman 70.3 Texas (Galveston) is on April 1st, 2012 therefore this schedule will start the week of October 22, 2011. Since I'm not exactly certain when the doctor will clear me to take up running again (worst case some time in February) so I'd imagine instead of running I'll substitute those workouts with the elliptical. This will also give me the advantage of focusing heavily on swimming for the first few months. Swimming is by far my weakest segment since I let the open water get to me mentally.
If I can accomplish the below hourly recommendation and can survive the swim portion of the race I'll venture on to training for a full ironman.
| PERIOD | WEEK | HOURS | SAT | SUN | MON | TUES | WED | THURS | FRI |
| Prep | All | 12:00 | 3:00 | 2:00 | 2:00 | 1:30 | 1:30 | 1:00 | 1:00 |
| Base 1 | 1 | 14:00 | 4:00 | 2:30 | 2:00 | 2:00 | 1:30 | 1:00 | 1:00 |
| 2 | 16:30 | 4:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:30 | 1:00 | |
| 3 | 18:30 | 4:30 | 3:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:00 | |
| 4 | 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | 0:45 | |
| Base 2 | 1 | 14:30 | 4:00 | 2:30 | 2:00 | 2:00 | 1:30 | 1:30 | 1:00 |
| 2 | 17:30 | 4:30 | 3:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:00 | |
| 3 | 19:30 | 4:30 | 3:30 | 3:00 | 3:00 | 2:30 | 2:00 | 1:00 | |
| 4 | 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | 0:45 | |
| Base 3 | 1 | 15:30 | 4:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:30 | 1:00 |
| 2 | 18:30 | 4:30 | 3:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:00 | |
| 3 | 20:30 | 5:00 | 3:30 | 3:00 | 3:00 | 2:30 | 2:30 | 1:00 | |
| 4 | 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | 0:45 | |
| Build 1 | 1 | 17:30 | 4:30 | 3:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:00 |
| 2 | 17:30 | 4:30 | 3:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:00 | |
| 3 | 17:30 | 4:30 | 3:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:00 | |
| 4 | 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | 0:45 | |
| Build 2 | 1 | 16:30 | 4:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:30 | 1:00 |
| 2 | 16:30 | 4:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:30 | 1:00 | |
| 3 | 16:30 | 4:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:30 | 1:00 | |
| 4 | 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | 0:45 | |
| Peak | 1 | 14:30 | 4:00 | 2:30 | 2:00 | 2:00 | 1:30 | 1:30 | 1:00 |
| 2 | 11:30 | 3:00 | 2:00 | 1:30 | 1:30 | 1:30 | 1:00 | 1:00 | |
| Race | All | 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | 0:45 |
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