IRONMAN 70.3 Taper and Race Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:05

CertsOverview: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.

See Full Plan Details Here:


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***


Logos


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


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
1:00:00
5mi
4 x 1200m on 3 minutes recovery

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
1:00:00
4.97mi
4 x 800m on 400m recovery

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
0:20:00
10TSS
20 min with Surges

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
0:50:00
1829m
50 Yards of Joy-lite

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
0:40:00
35.8TSS
40 minute Race Primer

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
0:49:59
15/8 brick

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
0:20:00
Practice Swim

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.

The Training Plan Source Powered By IREP Athletics
|
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.