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IRONMAN 70.3 Base Phase II Includes: Gait Analysis, Movement Screening


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5 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced masters base period

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Plan Description

CertsOverview: This enhanced plan includes a full gait analysis and movement screening. The Training Plan runs for a total of 4 weeks (5 days/week) development plan that targets the following key components of the athletes physiology: Aerobic Efficiency, Skill Development, Muscular Strength.

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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
3:44 hrs 1:11 hrs
5:00 hrs 2:40 hrs
3:11 hrs 1:20 hrs
0:09 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:44 hrs 1:11 hrs
5:00 hrs 2:40 hrs
3:11 hrs 1:20 hrs
0:09 hrs 0:30 hrs

Training Load By Week

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

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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

MAF Test

10 minute solid warmup - allow HR to completely settle 20 minutes at MAF HR - (MAF test: Maximum pace in minutes per mile for a 20 minute test at a HR equal to 180 minus the athlete’s age. ) Cooldown as needed Select flat and repeatable course We will do follow up sessions with this

Sample Day 6

40 minute Drill Run

15 mins Z1 15 mins drill work 10 mins Z1

Sample Day 8

2 x 15 Threshold / 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:
2 x 15 threshold Z4 with 5 minutes easy Z1 after each
* The Lactic Threshold is the effort level where you body is still able utilize and deal with the lactate being produced. Think of this as pouring fluid through a funnel, we want to be pouring fluid at the fastest rate possible so we want to be pouring so it is right at the top of the rim of the funnel but not spilling over. If done right this should bring your right to the edge of not being able to sustain it. Fight through it.
5 minute cooldown easy Z1

Sample Day 9

55 minutes No Structure Trail

55 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 11

3 x 15 Z2 with 2 Easy

10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Carioca
- Side Shuffle
- Skipping
3 x 15 minutes Mid-upper Z2 with 2 minutes Bottom of Z2 easy
5 minute cooldown very easy Z1

Sample Day 13

50 min Recovery Run/walk

50 mins very easy cap top of Z1 would like half of this as a walking effort and preferably on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.

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 15

6 x 400m on 400m recovery

1 mile (1600M) warm up on the track
6 x 1/4 mile (400m) Hard approx 1 mile 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.

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