70.3 Half Ironman: Intermediate, 16 weeks, with Functional Strength

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • NSCA Certified Personal Trainer
  • Coach of World Championship Qualifiers at every distance: ITU Worlds, 70.3 Worlds, and Kona
  • Coach of 1st time Ironman and 70.3 athletes of all levels
  • Personal athletic accomplishments include qualifying for Ironman and 70.3 World Championships, and playing Division 1 lacrosse at The University of Connecticut

A solid training plan equals athlete success.


Plan Description: This training plan is a 16 week build leading up to an half ironman distance race. It is designed to build upon the aerobic endurance necessary for completing an half ironman, while adding a strength and speed component in order to maximize your performance and prevent triathlon-related injuries.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form before attempting to lift heavy weights. This plan also requires basic gym equipment.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Laura is a full time coach and she is dedicated to providing athletes with the blueprint that gives you the best chance to reach your goals.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts and core programs
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Laura and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
0:45:00
Functional Strength/Pre-hab

10 minute run or bike warmup, dynamic stretching

2x:
monster walks with band
back lunges with twist
side lunges
pushups
scap pushups
snow devils
plank
bird dogs

Rotator Cuff Pre-hab:
2x:
internal rotation
external rotation

Sample Day 2
0:30:00
1372m
1500 drills, 50's

500 wu- mix of free and stroke
500 alternating 25 drill/75 swim
10x50 on 20" rest. Swim easy and focus on form.

Sample Day 3
0:30:00
18.3TSS
Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 3
0:15:00
Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

2x:
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

2x:
internal shoulder rotation
external shoulder rotation

Sample Day 4
0:45:00
Run Drills/Strength Maintenance 1

10 min run or bike warmup, dynamic stretching

Run Form Drills: Perform about 30-40 yards of each drill, with easy walking between each:
2x:
High Knee Skips
Butt Kicks
Side Shuffling
Karaoke/Grapevine
Bounding

The following exercises should be performed lying supine on the ground with a swiss ball:
2x:
Leg Curls
Hip Bridges
Leg Raises
Windshield Wipers

2x:
Air Squats
Swim Pulls with Band
Mountain Climbers

Sample Day 6
0:50:00
2195m
3x500 broken, 2400 yds.

300 warm up.
4x100 (50 kick, 50 swim).
3x (100 fast, 150 steady, 10 seconds rest, then 150 steady, 100 fast, 30 seconds rest).
This is a broken 500 or broken 1500 swim.
Easy 200 cool down.

Sample Day 14
0:45:00
27.5TSS
Aet 2

Aerobic Threshold Workout: 15 minutes zone 1, 15 minutes zone 2, 15 minutes zone 1

Laura Marcoux
|
D3 Multisport

I am a USAT Level II Certified Coach and an NSCA Certified Strength Coach. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require Desire, Determination, and Discipline. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to push themselves out of their comfort zones. I believe that it is my job as a coach to not only provide you with a road map for reaching your goals, but to be your teammate in the process.