Broke the sub 5 hour milestone following Coach Steve’s carefully laid out and challenging plan
Ross Condy – 4:50, Dublin 70.3 2017
This 16 week plan will help any Intermediate triathlete who has already completed a HIM and is looking for a more competitive time/placing.
Base or fitness/stamina development = 8 weeks
Build or race specific training = 6 weeks
Taper or readying yourself for race day = 2 week
3 week progression:1 week recovery cycle
3 swim, 3 run and 3 bike sessions per typical week
Training load = 7 - 12 hours per week
What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Workout details/instructions uploadable to compatiable GPS devices and applications such as trainer road
Have a question? Click here to ask me directly and I will respond within a few hours
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Not the right plan for you? Click here to view my 70.3 plans.
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Plans available by duration, average hours, ability level and event specific.
Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke,
Pre set [200, 400 total]
Single arm: 4 x 50 (1&3 Left, 2&4 right), 20s Rest
Main Set: [1200, 1600 total]
12 x 100 MODERATE - HARD PACE, 30s Rest
Cool down: [200, 1800 total]
V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!
This set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats
warm up: 10 min progressive
Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)
Over-geared NB watch cadence!
10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM
Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.
5 min cool down and stretch
Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered
Option to download/print off session detail to bring to pool from paper clip in top right corner
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,
Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist
Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB
Take 30 secs rest imbetween each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)
Cool down [200m, 1700m total]
200 m back stroke easy
Total session distance = 1700
To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress
This is the first of these tests - working out your run specific HR zones
NB needs GPS device and HR monitor
Please ignore the target distance - indicative only - the actual distance will be determined by you
Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)
For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!
10 min warm down please
Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link