The 16-week Beginner Level 2 Half-Ironman / 70.3 training plan is written for athletes who have completed a few triathlons. You may also have already done a 70.3 but are now looking for greater structure. This plan is not for complete newbies - you need to have several weeks of a basic training regimen under your belt prior to starting. You could complete one of our Beginner sprint or Olympic distance plans prior to starting, for example.
The program averages about 9 hours per week with a recovery week of ~6-7 hours every 4th week. The biggest week is 10.5 hours (with options for more) and the smallest is 5.5 hours in week 1.
A typical week includes 2 rides with an optional 3rd, 1-2 light core strength routines, 2 swims, and 3 runs.
The sample week displayed in Training Peaks is the first week (the easiest).
The program focuses primarily on aerobic development with some addition of threshold and sub-threshold level training as the program progresses. The primary goal with this plan is to get you fitter than before, remain uninjured, and to the finish line with a smile on your face.
The program includes effort levels & heart rate guidelines for the swim and run, and HR/power targets for the bike. All the bike workouts are downloadable to a smart trainer to target specific power levels.
Assumptions for starting the plan: Athletes can run 40-45 minutes, ride 1 hour +, and swim 1,000 yards in separate workouts without any real difficulty.
There are options to add on additional sessions, and potential adjustments noted within the plan. There are also comments about training paces and race plans.
Please visit the One Step Beyond article page for additional reading or contact Marty for questions. We are happy to give you a bit of feedback.
4 x 50 kick on :10 (seconds rest after each 50)
4 x 50 drill - 1arm, fist, dog paddle, choice on :15
8 x 50 steady on :20 or so
run or run-walk 20-25 minute easy, drills optional at the end: 2 x sideways, high knees, butt kicks, strides. See www.osbmultisport.com/rundrills.html for a video description of running drills.
WU: 15 minute easy/Z1
MS: 20 minute moderate / Z2 (70-75% FTP)
CD: 10 minute easy
WU: 10 minute easy
MS: 15 minute high Z2 / comfortable fast
CD: 5-10 minute easy
Core strength routine:
1 to 2 x through this routine + any rehab exercises you need
isometric planks (push up position) either knee down or leg straight - 1 minute front / 30 second left side / 30 scond right side / 30 second front (alternate leg raises during the series, advanced only)
5-25 pushups (tricep focus - elbows in)
on side - top leg raises x 20 / bottom leg x 20 / flip sides and repeat
5-15 pullups (if you have pullup bar)
10 x standing side leg raises each leg
50-100 crunches - options are regular crunch / bicycle situps / V situps / medicine ball partner situps
5-10 x bridges - extend alternate legs 5 seconds at a time (advanced only)
5 to 25 pushups (pec focus - elbows out)
advanced include 2 x 10-15 standing squats then repeat planks
5-15 pullups if available
WU: 300 easy
4 x 50 drills - 1arm, catchup, doggy paddle, fist, on :15
2 x 50 kick on :10
MS: 5 to 8 x 100 as 50 DPS / 50 build to fast on :10-20
50 easy kick
50 easy swim
run 30 to 45 minute start easy and build into comfortable steady pace. Last few minutes easy