IRONMAN 70.3 Raleigh Training Plan (12 Weeks, 12-15 hours)

Average Weekly Training Hours 14:18
Training Load By Week
Average Weekly Training Hours 14:18
Training Load By Week

Let's Get Started

This plan was based on my experiences racing and preparing for triathlon racing and the lessons I have learned along the way. We will teach you a smart approach to continuous improvement.

This is an Ironman 70.3 Training Plan for athletes who have previous racing/training experience and whom are proficient in all 3 disciplines.

It is designed where you can insert races into the schedule at various points by simple removing the training sessions for that week and inserting the 'race week' workouts from the week of your 'A' event.

Check out more training and coaching options at:
AP RACING TEAM AND COACHING OPTIONS.

For a detailed plan description/training guide with pace calculators and commonly used terms defined, go here:
Training Guide + Pace Calculators Defined

This training plan uses test sets to establish training paces, power zones and hr zones. To calculate your zones, go here:
Pace Calculators

Live Your Dreams,

Andy

Sample Day 1
0:45:00
2469m
Aerobic Base- Pyramid

Aerobic base work
800 @ 75 s/25 k

16 x 50 free with 10-15 sec rest...moderate, sustainable effort

1 x 100/200/300/300/200/100 pull with 15 sec rest @ steady, sustainable pace

Sample Day 1
0:50:00

This is a easy ride just to get our body moving.
30 minute easy build warm up.
10 x 1 minutes where you alternate between easy and moderately hard; about a 7 out of 10 in perceived exertion.
10 minute easy cruise to cool down.

Sample Day 2
1:15:00
90 minute base ride

This is just saddle time. If you can find some long, steady hills...go climb. Nothing too strenuous, nothing out of the saddle. We are just getting our body used to a routine and consistency of riding.

Sample Day 2
0:30:00
Week 1-Run

30 minutes of easy cruise. Nothing too hard. Just build your effort throughout the run but never above a 6/10.

Sample Day 3
1:00:00
TEST SET- 300's

Swim:
WU:
500 choice
400 as 50 kick / 50 swim
4 x 50, build each 50. R=:20
Test Set;
3 x 300 at fastest sustainable paceĀ 
r=3 minutes
CD:
500 easy fins and paddles

How to Calculate:

Calculator can be downloaded here so you can set your intervals:
http://tinyurl.com/APRACINGCALCULATORS

Sample Day 3
0:50:00

Moderate effort ride. Just time in the saddle.

Sample Day 4
0:45:00
2469m
Aerobic-base: 100's

WU:
500 s/400 p/300 kick with or without fins

MS:
9 x 100 free
1-5 with 20 sec rest
6-9 with 15 sec rest trying to hold steady and repeatable time

CD:
1 x 600 pull @ easy effort

Andy Potts
|
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.