IRONMAN 70.3 Taper and Race Plan
Author
The Training Plan Source Powered By IREP Athletics
All plans by this CoachLength
3 Weeks
Typical Week
1 Other, 3 Swim, 1 Brick, 2 Bike, 2 Run
Longest Workout
1:00 hrs swim
3:20 hrs bike
1:20 hrs run
Plan Specs
triathlon half ironman beginner intermediate advanced
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Overview:This training plan runs for a total of 3 weeks and takes you from the peak of training through race day. This plan follows an exponential taper to bring you primed to have a personal best race day performance. While the overall stress is strategically decreased the intensity is massaged just the perfect amount to put a fine edge on your fitness and bring you into form.
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https://www.thetrainingplansource.com/half-ironman-taper-race
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent
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Stats
Sample Day 1
1 mile (1600M) warm up on the track
4 x .75 Miles (1200m) Hard FASTER than 5k pace with 3 minutes off between each
1 mile (1600M) warm up on the track
We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.
Sample Day 8
1 mile (1600M) warm up on the track
4 x .50 Miles (800m) Hard approx 5k pace with 400 meters easy jog between each
1 mile (1600M) warm up on the track
We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.
Sample Day 15
20 mins very easy cap top of Z2 with 3-5 30-60 second surges up to just above race pace. We are trying to fire things up without accumulating any fatigue.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery
Sample Day 16
300 each swim-drill-pull all easy Z1-2
20 x 50 as
[descend 1-10 on Z3-4, descend 11-20 on Z4-5]
100 easy Z1-2
Sample Day 17
5 minute Easy Warm Up Z1
4 x 1 minutes steps @
60%
70%
80%
90%
3 rounds of
4:45 @ top of Z2 with 15sec surge at top of Z4 with 1 minute easy spin after each
Close out low to mid Z2 for remainder of duration scheduled
Sample Day 18
10 min easy 15 min build to Z4 1 min transition to run 4 min out and back (negative split on way back)Z4 ] 10 min easy on bike
Sample Day 19
Big emphasis here on shaking the nerves out and identifying landmarks. You want to be looking at the skyline at all turns, and exit points trying to locate good landmarks you will be able to use on race morning. Be cognizant of which way the course will be facing to the eastern sunrise. You may need to breath away from the sun as you near turn buoys for visibility. No mainset for this workout just shake things out and when you feel good get out.