Durban 70.3 Training Program

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week

This is a great training plan for the athlete looking to place well and feel good at the finish line. The program is periodized and is guaranteed to deliver a strong race, provided you race smart on the day

Sample Day 1
0:45:00
IM17 Strength GW1

Dumbbell Shoulder press
Dumbbell fly
Bench press
Calf raises
Single leg extension
Squats
Leg press
Deadlifts

Sample Day 1
0:40:00
2000m
2000m Intensity

400m WU
10x 100 rest 20"
2x 200 (100 easy, 100 HARD) rest 30"
200m easy CD

Sample Day 2
1:00:00
Intervals

15' easy warm up
4x (3' HARD - 3' easy recovery)
10' @ Z3
10' easy cool down

Sample Day 2
3.73mi
Ramp up run

Sample Day 3
0:45:00
IM17 Strength PW1

Combination crunch  2x20
V-up                           2x 15
Stability Ball Bridge   4x 1 min
Russian twist             3x 20
Dips                           3x 10
One leg squat            2x 10
Step-ups                    1min
Knee raises                3x 25
Lunge                         3x 20
Box jumps                 3x 12

Sample Day 3
0:40:00
2000m
2000m Endurance

400wu
6x200pullbuoy- 30s
4x100 - 25s
200cd

Sample Day 4
3.73mi
Ramp up run