This is the 1st 4 weeks of the FREE plan for 70.3 racers. We ask that you come into this training plan with more than 8 weeks of training. This plan is geared for athletes looking to go 5:30 or faster. There are 3 weekly swims ranging from 2400-3000 yards. Cycling building from a 50 mile long ride to a 60 mile long ride. Running starts at an average of 22.5 miles per week to 25 miles per week.
4x15seconds Butt Kicks
Goal: Really focus on Standing Tall, Hips underneath your head, Kicking your butt FAST
Goal: Really focus on standing tall, hips tight, and driving your knees UP!
4x15" High Knees
Goal: This combines driving your knees up and keeping the motion fast! If there is a lag, youre lifting your knees TOO high.
4x15" Pitter Patter.
Goal: Think of this as a speed ladder. You are working on very fast ground contact time. Land on your mid foot, NOT your toes.
No faster than marathon pace
.5 Mile at Marathon Pace
.5 Mile at Half Marathon Pace
.5 Mile at 10k Pace or Faster
4x100 70% R:10
4x50 80% R:15
4x25 90% R:20
4x25 R:15 (25 Single Arm Right, 25 Single Arm Left) *opposite arm extended overhead. No pausing
2x25 R:15 (12.5 Water Polo Drill, 12.5 Free)
4x25 R:20 95% Band around the ankles
2x50 R:15 (25 Easy, 25 Fast!)
3x5x50 R:15 (1-3 seconds faster than Threshold Pace)
10 Minutes Zone 2
5 Minutes Zone 3
2 Minutes Zone 4
1 Minute Zone 5
5min Zone 2
5x30 seconds 100 cadence, 30 seconds easy
4x2 Minutes @ Z5, 3minutes rest.
8x20 Seconds @ Z6, 40 seconds easy
*cadence during efforts 95+
10 Minutes Easy
10 Minutes as 30 seconds at 5k pace, 1:30 easy
8x800m @ 10k Pace, 2minutes easy
Cool down to 6 miles