70.3 Half Ironman: Intermediate, 12 weeks, with No-Equipment Strength Workouts


Laura Marcoux: D3 Multisport, USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

All plans by this Coach


12 Weeks

Typical Week

3 Bike, 3 Swim, 1 Strength, 2 Run, 1 Day Off

Longest Workout

1:20 hrs swim
3:30 hrs bike
1:50 hrs run

Plan Specs

triathlon half ironman beginner intermediate hr based pace based tss based

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Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • Ironman Certified 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 12 week build leading up to a half ironman distance race. It is designed to build upon the aerobic endurance necessary for completing a half ironman, while adding a strength and speed component in order to maximize your performance and prevent triathlon-related injuries. I will be available to answer any questions you may have regarding the plan. This plan includes functional strength training workouts that require no gym equipment. It was designed for athletes who travel for work, don't have access or time for going to a gym, or don't feel comfortable using weight equipment.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form. This plan does not require any strength training 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).


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:16
Training Load By Week
Average Weekly Training Hours: 08:16
Average Weekly Breakdown

Laura Marcoux

D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.

Back to Plan Details

Sample Day 1

1:00 Aerobic

Zone 1-2, easy effort.

Sample Day 2

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 2

No Equipment Workout- Mobility & Stability Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

Standing Straight Leg Extension
Back Lunge with Twist
Snow Devils
Seated Leg Raise + Abduction
Lateral Leg Raises
Single Leg Hip Raises

Sample Day 3

Aet 1

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

Sample Day 4

Trainer Pedaling Drills #1

WU: 15' easy
4’ at 100 RPM
3’ at 110 RPM
2 ‘at 120 RPM or highest sustainable RPM
5' easy spin
4x 30" max RPM with 90" easy between each
Cool down for the rest.

Sample Day 4

No Equipment Workout- Core Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

Squats + Trunk Twist
Inch Worms
Rotating Side Planks
Boat Pose
Supine Leg Raises
Slow Mountain Climbers
Side Plank Twists
Hip Raises
Reverse Crunches
Plank + Touch Opposites

Sample Day 6

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.

70.3 Half Ironman: Intermediate, 12 weeks, with No-Equipment Strength Workouts

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