Ironman 70.3 Run economy Block
Ironman 70.3 Run economy Block
Length
8 Weeks
Plan Description
A short block of work designed to be used in the off season or preparation phase to develop run economy. Both bike and swim disciplines are put into maintenance mode whilst the run is prioritised.
The block utilises vV02 training to develop run economy and improve speed and endurance at all intensity levels. The hard sessions in this block at very hard and therefore the easy runs and bikes need to be kept at a very low intensity to allow adequate recovery.
The use of a running track would be advantageous for the run sessions.
Whilst the plan can be used be used by any athlete to develop running economy over any distance it is ideally suited to 70.3 or Olympic distance athletes. It would be ideal to complete this block several times in the pre season with bike and swim specific blocks inserted between each run focus.
To get guidance or help with this plan see:
Racesnake-triathlon.com
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
03:43:00 | 01:30:00 |
|
Swim
x2
|
01:41:00 | 01:00:00 |
|
Bike
x1
|
02:30:00 | 02:04:00 |
|
Brick
x1
|
00:47:00 | 01:38:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:43:00 | 01:30:00 | |
|
|
01:41:00 | 01:00:00 | |
|
|
02:30:00 | 02:04:00 | |
|
|
00:47:00 | 01:38:00 |
Training Load By Week
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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