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IRONMAN 70.3 Peak 2


The Training Plan Source Powered By IREP Athletics

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5 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced masters

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Plan Description

CertsOverview: This Training Plan runs for a total of 5 weeks. This plan starts with an initial rest and test week to reestablish new fitness accumulated during the Peak I phase of training and targets the following key components of the athlete’s physiology: Aerobic Efficiency, Skill Development with race day specificity, Progression of volume to race thresholds.

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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 or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

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 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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:13 hrs 1:20 hrs
2:40 hrs 2:01 hrs
2:33 hrs 1:30 hrs
0:00 hrs 0:00 hrs
3:06 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:13 hrs 1:20 hrs
2:40 hrs 2:01 hrs
2:33 hrs 1:30 hrs
0:00 hrs 0:00 hrs
3:06 hrs 5:00 hrs

Training Load By Week

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.

Sample Day 1

Before you start

Thank you for your purchase of an IREP Atheltics / The Training Plan Source Training Plan

If you have any inquiries regarding this plan please forward them to and one of our coaches will be happy to assist you.

You can always visit us at and for additional information on our service and to select the next plan as your training progresses.

Attached is a Training Plan Instruction guide.

Sample Day 10

2 x 30 Z2 with 5 Easy

10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
2 x 30 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
5 minute cooldown very easy Z1

Sample Day 11

85 minutes No Structure Trail

85 minutes middle of Z2

This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.

Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass

Sample Day 12

Strides x 12 with drill on recovery

10 minute warm up Z1
12 x 30 second strides with a 2 minute recovery
Recovery protocol as follows:
1. walk the first third of the recovery back to start
2. choosechoose- a drill of choice for the middle third
Drills to focus on:
Butt kickers -
Ankling -
Pawing -
Lateral Shuffle/Carioca -
A Skips -
B Skips -

3. walk the remaining third of recovery

5 minute Cooldown

Sample Day 16

5 x 1200m on 400m recovery

1 mile (1600M) warm up on the track
5 x .75 Miles (1200m) 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 18

4 x 20 Tempo / 5 easy

Warm Up:
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle
Prep Set:
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
Main Set:
4 x 20 tempo (middle of Z3) with 5 minutes easy after each
* Like the name implies the tempo effort should be upbeat and rhythmical in nature. This should be challenging and require focus but not be searing. Target cadence for this effort is 90 steps per minute.
5 minute cooldown easy Z1

Sample Day 19

60 minute Drill Run

15 mins Z1
15 mins drill work
30 mins Z1

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