12wk Gulf Coast 70.3 Half Ironman Training Plan Featuring: Mental Skills & Strength

Average Weekly Training Hours 10:36
Training Load By Week
Average Weekly Training Hours 10:36
Training Load By Week

Heather Casey, USAT Level 2 and Ironman Certified Coach designed this 12 week training plan for intermediate to advanced level athletes racing 70.3 distance triathlon. Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan. Be mentally strong and confident on race day by using Coach Casey’s weekly mental skills training and podcast suggestions on the training plan. This plan includes: targeted strength and injury prevention, testing protocols and mental skills.

Sample Day 1
0:40:00
1875m
50TSS
2050: 6 x50, 500 TT, 300 pull

Warm up: (600)
- 200 swim 20s rest
- 200 20s rest (50 swim / 50 kick repeat)
- 200 pull no paddles 20s rest (breathe every 3/5 by 50)
___________________________________________
Main Set: (950)
- 6 x 50 15s rest (descend 1-3, 4-6)
- 1 min rest before 500 TT
- 500 swim time trial (This is your best effort. You will need to start a touch conservative and build to strong and breathless by the end.)
- 300 pull with buoy and band
___________________________________________
Cool down: (500)
- 200 pull with paddles, buoy and band
- 100 kick with short fins
- 200 (50 free / 50 non-free repeat)

Sample Day 1
0:05:00
1 set of Mini Band as activation

With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks

Sample Day 1
0:35:00
35 min run: 10 min top Z2, 10 min Z3, 10 min top Z3

Warm up:
- 5 min building from Z1 to Z2 (RPE build 4-6)
Main set:
- 10 min at the top Z2 RPE 5
- 10 min in Z3 RPE 6
- 10 min top Z3 RPE 7

Sample Day 2
0:20:00
2 sets: Mini Band Drills and quick core

With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks - 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales) - 12 superman lower back lifts - 12 bird dogs each side (opposite arm / leg balance on hands and knees) - 60 sec plank with knee drive to opposite elbow

Sample Day 2
1:15:00
1:15:00 - M.S. 55 min @ 75% FTP or 6/10 RPE

Warm up with muscle activation: - 4 x 10 sec single leg squat (static hold) - 4 x 10 sec single leg deadlift (warrior III) - 4 x 10 sec single leg bridge lift - 15 lateral mini band walk each direction. Bike Warm up: - 10 minutes @ moderate aerobic intensity mostly zone 2 Main set: - 55 minutes at 75% FTP or 6/10 effort Cool Down: - 10 minutes @ moderate aerobic intensity not to exceed zone 2

Sample Day 3
0:49:59
1554m
1700: w/main set 8 x 100 (Build 1-4, 5-8)

Warm up (all on 20 sec rest:)
- 200 swim build by 50
- 100 pull buoy and band build by 25
- 200 swim STRONG
- 100 kick build by 25
- 200 paddles, buoy and band at ankles
Main set:
- 8 x 100 (Build 1-4, 5-8) 15 sec rest
- 100 easy cool down

Sample Day 3
0:40:00
40 min: 4 x 2:30' hill repeats 4-6% hill (not too steep)

Do mini band routine as warm up ___________________________________________Warm UP: Run 10 min in ZR-Z1  Main Set: - 4 x 2:30 minute hill repeats on grade 4-6% - Recover with an ez trot back down hill.  Finish with an ez recovery of at least 10 minFocus on short stride on the downhills.

Heather Casey, CSCS, USAT L2
|
Balanced Art Multisport

Athletes who work with a coach are more likely to see progress and goal achievement than athletes who train on their own. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to get you to your dreams. Heather’s philosophy of progressing an athlete at their individual pace effectively creates a plan based on metrics but grounded by lifestyle. Each athlete has a path and no two are alike!