70.3 | 23-Week Beginner/Intermediate Half IRONMAN Plan (POWER, PACE & HR)

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
Training Load By Week

This plan is targeted for athletes that want to perform well at the 70.3 distance and favors the quality of the training over the quantity of it. This is the most comprehensive plan. It includes benchmark testing, methods to calculate training and racing zones, periodized training, taper planning, and metal preparation throughout the 23-week plan. Bike workouts are written to use POWER. Run is either in HR Zones or Pace. Swim is in RPE.

EVERY WORKOUT CAN BE EXPORTED TO YOUR GARMIN, TO TRAINER ROAD, ZWIFT, ETC. This increases the quality of the workouts and saves you time.

This is a complete plan including Swim, Bike, Run and Strength and INCLUDES ACCESS TO THE COACH for general inquiries.

Sample Day 1
0:10:00
3.3TSS
Welcome to Octane Athletics Training Systems!

DO NOT DELETE THIS. THE ATTACHMENT WILL ALLOW YOU TO EASILY CALCULATE YOUR SWIM PACE ZONES, HR & PACE ZONES FOR THE RUN, AND HR & POWER ZONES FOR THE BIKE.
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Thank you for choosing a training program from Octane Athletics Training Systems for your 70.3 journey.

Here is what you can expect:
- You will build your fitness, strength, and speed
- You will be adapting your body for race day situations like effectively running off of the bike
- You will increase your performance each and every week

Here is what it takes from you: CONSISTENCY. That is everything when training. If for some reason, you cannot get a workout done, move on to the next day. Do not stack workouts up and/or play make up. Just get right back at it and move on. IRONMAN training is relentless, so making up workouts can have longer term impact on the workouts that follow. Getting the workouts done is important. What makes them more important is that they are done with QUALITY.

I look forward to you finishing this program and having incredible success on race day. Believe in yourself and enjoy your journey!

Attached to this is a file with some commonly used terms that you will find in throughout your training program. This will help you as you move through the program.

If you have questions, every plan includes 3 FREE "phone a friend" sessions. What I mean is that you can email me at info@octane-athletics.com and I will answer your question up to three times throughout the program. You can add as many 30 minute consultations as you'd like for $39 each. If that is of interest to you, just email the same email address to set these up.

Thank you,
Coach Dave Jimenez
@bigdave4

Sample Day 1
1800m
Threshold Swim Test - 1K Straight (70TS.1.1)

WARM UP
200 Swim
200 Kick with Board and Fins
200 Pull with Paddles and Buoy
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MAIN SET - Threshold Test
1000 Time Trial - Swim it straight and go as hard as you can the entire time. When the 1000 is finished, take 1 minute of rest then start the cool down.
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COOL DOWN
200 Easy Freestyle

Sample Day 1
0:30:00
30TSS
.5 | Before Bed - Hips / Glute Strengthening

Repeat the following 3 times:
10 Monster Walks leading with each leg. (https://youtu.be/RJpoUJaHVVA)
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10 Two-Legged Squats (https://youtu.be/ml1OeAljIp0)
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10 Prone Alternate Arm & Leg Lift (https://youtu.be/YrrnXPh3gb8)
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10 Glute Bridge
(https://youtu.be/8bbE64NuDTU)
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10 Glute Kickbacks on each side (https://youtu.be/26qmCoP8IyA)

Sample Day 2
1:00:00
91.7TSS
Z4+ | 1.0 | Bike LT Field Test / Benchmark (70TS.1.2)

The best place to do this is on the trainer. Use the trainer, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
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WARM UP
Spend the first 20 Minutes getting warmed up. Start with an easy spin and increase the effort from there. Do not cut the warm up short.
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MAIN SET
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
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COOL DOWN
Spend the final 10 minutes cooling down with an easy spin
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Log how you feel in TP and upload the file please.

Sample Day 2
0:20:00
26.7TSS
.3 | Before Bed: Functional Movement Essentials

Repeat the following with keen focus on perfect technique 2 times through:
10 Body Weight Deep Squats - Go beyond parallel for these.
12 Reverse Lunges (6 per leg) - These are the ones where the movement is toward the posterior of the body. Do not go quickly through these. Take your time and do the movement perfectly.
10 Deadlifts - Use light weight to start. Take your time and do the movement perfectly. Neutral head position, back flat.
10 Standing Resistance Band Presses or 8 Perfect Push Ups - If you are not quite ready for push ups, you can start with the standing resistance band presses where the band is attached to a pole or to the door jam and you are making a bench press type movement. Keep the bands parallel to the ground.
10 Standing Resistance Band Pulls - Using the same band as used above, pull the bands toward you with a straight back and neutral head position. Do not jerk. Use a fluid movement.
12 Standing Resistance Band Rotations - Hold the band taught straight out from your chest and rotate the opposite direction. Perform 6 per side, taking your time and breathing throughout.
8 Suitcase Carries - Grab a weight or kettlebell in each hand and walk 12 paces. Make sure that you are bringing your shoulders back, your chest up and your feet are pointed forward with each step.

Sample Day 3
1:00:00
91.7TSS
Z4+ | 1.0 | Run LT Field Test / Benchmark (70TS.1.3)

The best place to do this is at a track. You can also use a treadmill, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
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WARM UP
Spend the first 20 Minutes getting warmed up. Start with an easy walk then an easy jog then a brisk jog. Do not cut the warm up short.
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MAIN SET
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
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COOL DOWN
Spend the final 10 minutes cooling down with an easy jog for about 5 minutes then walk for the remainder.
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Log how you feel in TP and upload the file please.

Sample Day 3
0:10:00
6.7TSS
.5 | Before Bed - Foam Roll and Light Stretching

HIT THE LEGS ESPECIALLY!

Dave Jimenez
|
Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.