*** 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