18-Week 70.3 - Beginner to Intermediate Plan - Sunday Race

Average Weekly Training Hours 07:58
Training Load By Week
Average Weekly Training Hours 07:58
Training Load By Week

This plan is built for an athlete that is a beginner to intermediate and has the goals of completing a half ironman race. Some of the workouts in this plan are going to be hard for the beginners but not too hard in order for them to not complete them. Advanced athletes will need a stronger plan that is geared more toward peaking their fitness. Intermediate athletes will benefit from this plan because it is the right amount of hours of training to get the maximum results.

Sample Day 1
1:00:00
1920m
1.0 | 500TT and Stroke Count

Dry Land Warm Up
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200 Easy
4x50 (Catch up, Fist, Catch up, Fist)
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Main Set, 2 rounds, 20s rest:
100 easy
100 hard, stroke count, count your strokes.
500 for time.
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4x50 (Catch up)
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100 cool down

Sample Day 2
0:30:00
.5 Recovery Run

30 minutes easy foundational running. Nothing fast here, just nice and easy time on your feet. This will prime your body for tomorrows run test.

Sample Day 3
1:00:00
1.0 | Open Ended Treadmill Workout

5 minutes @ 5.0 MPH ----- Warm up: -- 1 Minute @ 7.5 MPH 2 Minutes @ 5 MPH 1 Minute @ 8 MPH 1 Minute @ 4.5 MPH +++ Drink some water now +++ Main Set: 3 Minutes @ 5 MPH 3 Minutes @ 5.5 MPH 3 Minutes @ 6.0 MPH 3 Minutes @ 6.5 MPH 3 Minutes @ 7.0 MPH 3 Minutes @ 7.5 MPH 3 Minutes @ 8.0 MPH 3 Minutes @ 8.5 MPH 3 Minutes @ 9.0 MPH 3 Minutes @ 9.5 MPH 3 Minutes @ 10.0 MPH 3 Minutes @ 10.5 MPH 4 Minutes @ 11 MPH 4 Minutes @ 11.5 MPH 6 Minutes @ 12 MPH

Sample Day 4
1:00:00
1.0 Bike Test

This ride is meant to be done on the trainer, if you do not have one, please find a road that has low traffic, minimal wind, no hills, and the least amount of stop signs/red lights.
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10 minutes RPE 3-4 Keep cadence at 80-90
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5 minutes RPE 4-5 Keep cadence at 85-95
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30 minutes n/a Go as hard as you can for 30 minutes. Ideally, this would be on a trainer. I know it'll be outside so do your best on this to keep it flat, no stop signs, no hills.
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5 minutes RPE 4-5 Keep cadence at 85-95
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Cool Down
10 minutes RPE 3-4 Keep cadence at 80-90

Sample Day 6
1:00:00
1.0 - .5m [5]

Warm up: 5 Minutes easy ---- 10 rounds: :30s all out sprint 4:30 zone 2 ----- 5 Minute easy

Sample Day 6
0:15:00
.25 brick(Non Race Style)

10 minute run with quick transition afterwards. Push the pace instantly. Do the first 5 minutes at an RPE of 8. Second five minutes get into a race pace or RPE 5-6. Last five minutes walk. Get your HR below 115. ------ If you can have a protein shake within five minutes of getting done with the run, that would be ideal. Then some solid food 30-40 minutes after.

Sample Day 8
1:00:00
1463m
aa1 | Cruise Control

200 Warm up --- 8x50 [Fist Drill, kick with band] --- Main Set, one round through, all on 20 seconds rest: 3x50 Hard 2x75 Maintaining the pace of the 50 2x100 Maintaining the pace of the 75 ---- 8x50 [Pull with paddles, Fist Drill] ---- 100 cool down

Terry Wilson
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Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I have worked with beginners and intermediate athletes exclusively.