Last Minute 10-Week 70.3 Plan

Average Weekly Training Hours 07:54
Training Load By Week
Average Weekly Training Hours 07:54
Training Load By Week

This plan is built for an athlete that is 10 weeks away from their 70.3 race that has no idea what to do and is in need of direction. This plan takes the bull by the horns and allows a full plan to be crushed into 10 weeks vs 18 weeks. It is not recommended but will work. Expect to do the work, get tired, and succeed at your race with this plan! You will finish if you do this plan.

Sample Day 1
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 2
0:45:00
1783m
A2 - 30x25-4s

4x50 warm up, <30s rest
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4 Rounds:
50 Pull
50 Swim
50 Fist
50 Swim
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Main Set, 30 Rounds, <4s Rest, Keep it hard throughout:
25 Freestyle
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4x50 Cool Down

Sample Day 3
1:00:00
1.0 | Foot work | 2.5m [10]

10 Minutes nice and easy.
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Extended warm up:
Single Leg drills, for this unclip the left foot for the first set, then clip it back in and unclip the right.
3 rounds:
90 rotations left foot
90 rotations right foot
90 rotations both feet clipped in.
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4 Rounds of:
2.5 Minute hard intensity
3.5 Minutes easy recovery
----
10 Minute cool down bringing the HR down.

Sample Day 4
0:45:00
1783m
A3 - 35x25 - 4s

4x50 warm up, <30s rest
----
4 Rounds:
50 Pull
50 Swim
50 Fist
50 Swim
-----
Main Set, 35 Rounds, <4s Rest, Keep it hard throughout:
25 Freestyle
----
4x50 Cool Down

Sample Day 5
1:00:00
1.0 Bike Test

As always with the warm up these are Very slow reps, concentrate on mind to muscle connection, feel the muscle that you're engaging with each rep. ++++ Land Warm up: 3 rounds of: 10 squats 10 calf raises 10 toe raises, 10-5 each side rear lunges 10 small arm circles forward 10 small backwards 10 forward to back leg swings 10 side to side leg swings. ++++ 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. ++++ 10 minutes RPE 3-4 Keep cadence at 80-90 ++++ 5 minutes RPE 4-5 Keep cadence at 85-95 +++++ 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. ++++ 5 minutes RPE 4-5 Keep cadence at 85-95 ++++++ Cool Down 10 minutes RPE 3-4 Keep cadence at 80-90

Sample Day 7
1:30:00
1.5 - Zone 2

85 Minutes all zone 2 riding.
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Use the last 5 minute as a Transitional Cool Down

Sample Day 7
0:15:00
.25 - 3x5

Take this as a 3x5 workout.
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The first 5 minutes push the pace but don't fall of the wagon because you push too hard.
--
Second 5 minutes, throttle it back into an easy pace. Walk if you need to in order to have a solid Last five minutes...
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Last five minutes push the pace and make these five minutes faster and faster with each passing minute.

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.