*** 70.3 Build and Peak Half Ironman Plan - 8 weeks - 12-16hrs/wk - Sunday Race

Average Weekly Training Hours 13:45
Training Load By Week
Average Weekly Training Hours 13:45
Training Load By Week

This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Sunday race. The plan starts 8-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.

Sample Day 1
1:00:00
4x100, 1x800, 6x100 3000 Total

W/U 300, 4x75 - 25K, 25DR, 25, 300

4x100 @ T-Pace + :02 (2:00/2:30SI)

1x800 @ T-Pace Swim first 100 @ T-Pace and hold on

(2:00)

6x100 DESC 2-2-2 (2:00/2:30SI)

C/D 6x50 Free/Back (:20)

Sample Day 1
0:30:00
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 2
0:45:00
Intervals, grass, 4-5x3 minutes, 5b

BT: Grass intervals. Warm up + 4 pick-ups. Then 5 x 3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.

Sample Day 2
0:30:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 3
1:00:00
3x300, 100, 3x200, etc 2900 Total

W/U 800 Choice

3x300 DESC 1-3 (:40)

100K

3x200 DESC 1-3 (:30)

100K

3x100 DESC 1-3 (:20)

C/D 100

Sample Day 3
1:10:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 4
1:00:00
Trainer: Getting aero 50-60 min

wu:
5 min easy
:30 intervals, alternating between 100 rpm and 80 rom
10 min ez riding at 95+ rpm

MS: 30 min Z2/RPE 10-12/CP 180
do first and last 10 in aero position

CD: 5 min

Tip: use same bike set up as race day

Jim Vance
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TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science