Ironman 70.3 Plan (16 weeks- Beginner/Intermediate)

Average Weekly Training Hours 10:43
Training Load By Week
Average Weekly Training Hours 10:43
Training Load By Week

This 16 week training plan for anyone looking to race confident and improve performance at their next 70.3 event. This plan is perfect for the beginner or even the seasoned veteran looking to qualify for 70.3 World Championships. All bike an run workouts are based on time and not distance thus the discrepancies in "totals" you may see in the "quick look". This plan has a long run of 2:00 and a long ride of 4:00. Please email me at c26coach@gmail.com with any questions regarding the plan outline, setting appropriate zones, terminology, methodology, T-shirt size and/or personal coaching inquiries. Thank you for choosing Crushing Iron Coaching.

Sample Day 1
0:45:00
25 x 25s

200 warm up with Pull buoy. Then right into 25x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15 fast and 35 easy. Same thoughts as before.

Sample Day 1
0:30:00
Easy Run 30

Shake out run. Easy pace, enjoy the time on your feet.

Sample Day 2
1:30:00
Big Gear session

15 min w/u easy gear then with trainer on full tension on the biggest gear you can handle I want 30 x 1:00 at cadence 50-55, then 1:00 easy easy. Low HR, just think STRENGTH. 15min c/d

Sample Day 3
1:00:00
Swim 1

200 swim easy warm up, 10x 50's on 15 sec rest as ( 15 fast, 35 easy ), 5 x 100's on 15sec @ 75-80%, 200 easy, 12 x 50's FAST on :20 sec

Sample Day 3
0:45:00
1 min Fartleck

warm up with a 5 min walk, then 15 easy jog, then go 1min on and then 1min off for 20min total, cool down 5

Sample Day 4
1:30:00
RPM session

15 min easy gear warm up. Then I want 10 x 1:00 at 95rpm with 1:00 easy spin, 5 min easy spin, 10 x 1:00 at 100rpm with 1:00 easy spin, 10min easy spin, 5x :30 at 105-110rpm with 1:00 rest. Finish off till you hit 1:30

Sample Day 6
1:30:00
Endurance

Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.