Middle Distance (IRONMAN 70.3) Training Plan

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
Training Load By Week

This IRONMAN 70.3 or Middle Distance training plan has been written by the experienced Coaches at Tri Training Harder and has been generated after a review of thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes and we have put them together with new structured workouts where appropriate to create this IRONMAN 70.3 Distance triathlon training plan.

Format

In this IRONMAN 70.3 Distance training plan we have generally tried to stick to a weekly structure of:
– 3 Swim Sessions
– 3 Bike Sessions
– 3 Run Sessions

Schedule

We also recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

This plan is certainly appropriate for the individual looking to record a PB at the half IRONMAN distance. Due to the way we have set the plan up, almost any ability can train using it to great success. The sessions will adapt for you and build with you as you progress and improve. We have included key test sessions and of course the training peaks auto threshold adapter, will adjust as you get stronger! The plan starts reasonably steady and builds sensibly with a peak and taper into your middle distance race ensuring you arrive at the start line ready to go and fully rested.

What Gadgets do I need?

You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

Do I get any more assistance?

Throughout the training plan, you also get links to helpful articles or videos to see how to do drills, learn more about the race and give you some psychological tools.

Furthermore, if you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

Enjoy!

Sample Day 2
1:00:00
2000m
61.4TSS
CRITICAL SWIM SPEED TESTING

Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training. The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile. Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing. To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html Session: --------------- Warm up: Optional 500m Steady swim (Every 5th length do as Medley) 200m Mixed stroke 200m Drills (Own Choice) 100m Build every 25m Optional second 100m Build every 25m --------------- Main Set: 400m Time Trial - record the time Recovery swim until ready to do it again (mixed stroke) 200m Time Trial - record the time Recovery swim until ready to go again (mixed stroke) 50m Time Trial, record time --------------- Cool Down: 250m Mixed stroke

Sample Day 9
1:00:00
2100m
30TSS
SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
500m Own choice
---------------
Main Set:
Focus on timing and don’t let the lead arm drop aim to extend and rotate into each catch:
(With fins)
All with 15 seconds recovery:
–––
4x:

100m as 25m left kick, 25m right kick 50m F/C
100m as 50m 6-1-6, 50m F/C
100m as 75m 6-3-6, 25m F/C

200m smooth swimming, 15 seconds recovery
---------------
Cool Down:
200m mixed stroke cool down.

Sample Day 12
1:00:00
2500m
51.2TSS
ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 10 Sink downs (Drill) 100m F/C – Easy 50m Backstroke 50m Breaststroke - 3x: - 100m F/C Bubble, bubble, breathe, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 12x150m --------------- Cool Down: 200m Mixed Stroke Upper body stretching

Sample Day 16
1:00:00
2500m
51.2TSS
ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 10 Sink downs (Drill) 100m F/C – Easy 50m Backstroke 50m Breaststroke - 3x: - 100m F/C Bubble, bubble, breathe, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 9x200m --------------- Cool Down: 200m Mixed Stroke Upper body stretching

Sample Day 19
1:00:00
2500m
61.4TSS
SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breast stroke and back stroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 200m F/C 100m Mixed Stroke alternating Back stroke and Breast stroke 4x50m (10seconds recovery) #1: 25m Fly/Fly Drill*, 25m Back Stroke #2: 25m Back Stoke, 25m Breast Stroke #3: 25m Breast Stroke, 25m F/C #4: 25m F/C, 25m Fly/Fly Drill* * If you really cannot do fly (give it a go...!) Then do Fly drill (alternating your hands with a dolphin kick. Otherwise, just do F/C. --------------- Main Set: 9x100m @CSS/100m (CSS/25m recovery) 3x300m @CSS/100m (CSS/50m recovery) --------------- Cool Down: 200m Mixed Stroke Cool Down

Sample Day 23
1:00:00
2100m
30TSS
SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
500m Own choice
---------------
Main Set:
3x:
100m Kick, 10 seconds recovery
2x100m as 50m Side scull, 50m F/C building through the 50m, 15 seconds recovery
50m UNCO, left side, 50m UNCO right side focussing on a controlled swimming stroke,10 seconds recovery
–––
200m F/C sighting every 5th stroke.
---------------
Cool Down:
200m mixed stroke cool down.

Sample Day 26
1:00:00
2500m
51.2TSS
ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good technique while swimming. Throughout this session aim to hold good technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both back and breast stroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 10 Sink downs (Drill) 100m F/C – Easy 50m Back Stroke 50m Breast Stroke - 3x: - 100m F/C Bubble, bubble, breathe, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 6x200m 6X100m --------------- Cool Down: 200m Mixed Stroke Upper body stretching

Tri Training Harder
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Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.