Andy Potts- 70.3- Run Training Plan

Average Weekly Training Hours 02:02
Training Load By Week
Average Weekly Training Hours 02:02
Training Load By Week

This plan was based on my experiences racing and preparing for triathlon racing throughout my entire career. We will teach you a smart approach to continuous improvement. This is a 15 week run training plan that is designed as a supplement for your other triathlon training. This plan will have you running approximately 3-4 times per week with a long run of 1:15. Each week, you will notice that every run has a purpose and you will be stressing each of your different aerobic systems to stimulate the phsyiological benefits needed to run a strong IM70.3. This plan assumes you have a base level of fitness and proficiency. Check out more training and coaching options at www.andypottsracing.com/team-details. For a detailed plan description/training guide with pace calculators and commonly used terms defined, go here: http://bit.ly/2iqXNOZ This training plan uses test sets to establish training paces, power zones and hr zones. To calculate your zones, go here: http://bit.ly/2ivUpQN Live Your Dreams, Andy

Sample Day 1
0:40:00
Sweet Spot Run

Sweet Spot Run-
Warm up for 5-10 minutes and then find a pace/heart rate you can hold for 20 min without overcooking things.
Just be steady.

Sample Day 3
0:35:00
z3

WU:
5-10 minutes build
MS:
6 x (3 minute at z3 / 1 minute at z2)
CD:
5-10 minutes of light jog and stretch

Sample Day 6
0:55:00
Long Run- Build

WU:
10-20 minute easy build
MS:
20 minutes at z2
10 minutes at z3
5 minutes at z4
CD:
Remainder

Sample Day 8
0:45:00
z2

WU:
10 min easy build

MS:
2 x 7/5/3/1 min at z2/z3/z4/easy

CD

Sample Day 10
0:35:00
z3

WU:
5 minute build
MS:
3 x (4 minute at z3 / 2 minute at z1)
CD:
5-10 minutes of light jog and stretch

Sample Day 13
0:55:00

WU:
10-15 minute easy build

MS:
3 x (2 min at z4 / 8min at z2)

CD

Sample Day 15
0:45:00
z2

WU:
10 min easy build

MS:
1 x 15/10/2 min at z2/z3/z4

CD

Andy Potts
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Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.