Half Ironman 70.3 Level 1 with Core Strength & Yoga with Coach BK

Author

Coach BK

All plans by this Coach

Length

21 Weeks

Typical Week

2 Run, 1 Other, 3 Swim, 1 Custom, 2 Bike, 3 X-Train, 2 Strength, 1 Brick

Longest Workout

1:00 hrs swim
3:00 hrs bike
2:15 hrs run

Plan Specs

triathlon half ironman beginner intermediate weightloss multi day hr based

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Summary

This is a beginners level training plan for doing a easier 70.3. This plan is built around utilizing heart rate training zones.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:30
Training Load By Week
Average Weekly Training Hours: 12:30
Average Weekly Breakdown

Coach BK

Wolfpack Triathlon Coaching

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.

Back to Plan Details

Sample Day 1

1:00:00
1:00 Foundation Building

WU: 15 min easy run MS: run in zone 2 for 10 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run.

Sample Day 8

1:00:00
1:00 Foundation Building

WU: 15 min easy run MS: run in zone 2 for 10 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run.

Sample Day 15

1:00:00
1:00 Foundation Building

WU: 15 min easy run MS: run in zone 2 for 10 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run.

Sample Day 22

1:15:00
1:15 Foundation

Base/Surge: Run for 17 min in zone 2, 3 min in zone 3, repeat. Focus on form.

Sample Day 29

1:30:00
1:30 Foundation

WU: 15 min easy run MS: run in zone 2 for 17 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run. CD: 10 min easy run

Sample Day 36

1:00:00
1:00 Foundation Building

WU: 15 min easy run MS: run in zone 2 for 10 minutes, increasing effort for 3 minutes into zone 3. Repeat. For duration of run.

Sample Day 43

1:45:00
1:45 Foundation

Steady zone 2 run. But surge to upper zone 3 for 3 minutes every 20 minutes. Finish the last 3 minutes with a surge. This workout is teach your body how to respond when you ask it while building your endurance. Again good form is a key to all fast and economical running.

Half Ironman 70.3 Level 1 with Core Strength & Yoga with Coach BK

$25.00 - Buy Now
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