This is the 1st 4 weeks of the FREE plan for 70.3 racers. YOU NEED MORE THAN 4 WEEKS of training to finish a 70.3 Triathlon. We ask that you come into this training plan with more than 8 weeks of training. This plan is geared for beginner athletes looking to finish the race. Again, we do ask that you come into this training plan with some level of training. There are 3 weekly swims ranging from 1900-3000 yards. Cycling building from a 40 mile long ride to a 50 mile long ride. Running starts at an average of 14 miles per week building to 19 miles per week.
1- 70% 2x(12.5 SA R, 12.5 SA L, 50 Free)
5- 3x50 STRONG R:20
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
Zone 2 is SLIGHTLY below the pace/effort/HR you want to run off the bike for your 70.3 race.
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!)
Warm Up to the hill. Do the warm up at a conversational pace
Do the hill on a 5-8% grade. The effort is at 80% of max which should feel fast and in control. The recovery is walk down. Your heart rate should drop before the next repeat.
cool down to 4 miles