"Let me express my thanks for guiding me through one of your plans for my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and ZERO pain in my muscles!!!" Giordano Mastrocinque, June 2016
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You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is on a Saturday. Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekends generally involve a long ride and a long run, with shorter workouts in the week. Every fourth week is an active recovery period with a lower training volume to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See the instructions attached to Day 1 for the KEY to abbreviations. See paper clip icon above, for swim drill descriptions.
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests.
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 12mins in Zone 2.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
5mins in Zone 2,
5mins as (10secs in Zone 4, 50secs in Zone 2)
9x5mins in upper Zone 3 to low Zone 4, all with 60secs rests in Zone 2.
5mins in Zone 2
Before you do this workout, check out the Proprioceptive Cue in today's calendar.
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
5x5mins in low Zone 4 +60secs recovery in Zone 1
10 mins easy Zone 2 jog or run/walk
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK as (50 in Zone 5, 50 in Zone 2).
12x50FC in Zone 3 + 5secs rests (sprint every 4th 50),
8x50FC in Zone 3 +10secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +15secs rests (sprint every 2nd rep),
4x50FC +20secs rests (sprint every one).
Run in Zone 2, nice and easy. This shouldn't feel too hard. If it does, you're going too fast.