12 weeks IM70.3 Intermediate

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

This is a 12 week training plan for the last 12 weeks of training leading up to an A-race of IM70.3 Distance. It's made for the athlete that has done one or more IM 70.3 races, or have a thorough background within endurance sports, and now wants to take the race result to a new level.

Sample Day 1
1:00:00
2000m
Swim 2,000m Technique

Swim 2,000m Technique 
WU 
300m FC, 
200m
KICK, 
100m PULL +20secs RI 
MAIN 
4x50m 1-ARM,
200m N/S, 
4x50m FDRAG, 
200m N/S, 
4x50m FISTS,
200m N/S 
WD 
200m easy FC or BACK

Sample Day 1
0:30:00
Weights

Weights
WU 
5mins rowing machine or indoor cycle
MAIN 
2x20reps, light or no resistance: Squats,
hamstring curls, tricep dips, chin-ups, press-ups, lat pull downs

Sample Day 2
0:40:00
Run 40mins Muscular endurance session

WU
10mins in Z2 


MAIN 
2x10mins in Z3 (+3mins RI) 


WD
7mins in Z2

Sample Day 3
1:00:00
2300m
Swim 2,300m Strength session

WU 
200m FC,
100m KICK, 
200m PULL, 
100m FC 

MAIN 
400m alternating 50m FC, 25m KICK
3x (200m PULL, 100m KICK in Z3) +30secs RI 

WD 
400m BACK/BREAST

Sample Day 3
0:50:00
Bike 50mins (turbo trainer or outdoor) Muscular endurance

WU 
10mins in Z2

MAIN 
2x15mins in Z3 (+3mins RI) 

WD 
7mins in Z2

Sample Day 4
1:15:00
Run 1 hour 15mins

Endurance run in Zone 2

Sample Day 5
1:00:00
2000m
Swim 2,000m Endurance session

WU 
300m FC, 
200m KICK, 
100m PULL +20secs RI 

MAIN 
100m FC in Z2 +10secs RI, 
200m PULL in Z2 +20secs RI,
300m FC in Z2 +30secs RI, 
400m PULL in Z2 

WD
400m easy FC or BACK

Tony Persson
|
TJCoaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University.
I have coached multiple clients with a wide spread of abilities from finishing there first Ironman and/or IM70.3 to clients qualifying and finish at World Championship races.

As for myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I'm an IM70.3 World Champion finisher and Duathlon World Championship qualifier.