70.3 Training Plan (INTERMEDIATE 12wk Plan, Saturday Race) Reuseable (Power bike, Pace Run)

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week

“Training for excellence, with excellent training.” Taupo Half Ironman


When you cross the finish line of your 70.3/Half Ironman, you will have accomplished something very special.


Designed for Intermediate triathletes who are looking to complete a 70.3/Half Ironman event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.


Starting 12 weeks before your Ironman 70.3 event, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme is designed around using a power meter for the bike training and a GPS watch using pace for the run workouts.


Prior to using this plan, you should be able to complete the following workouts:



  • Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout

  • Bike: 2:30hrs continuously

  • Run: 75min continuously


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


Sample Day 1
3000m
QKSwimC225 Session 01

1000m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 400m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Sample Day 1
0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 2
3000m
QKSwimC225 Session 02

600m Warm Up;
12x 50m (25m Drill/25m Swim);
8x 25m IM 20sec RI;
12x 25m F/S on 10sec RI;
12x 50m (25m Drill/25m Swim);
8x 25m IM 20sec RI;
12x 25m F/S on 10sec RI;
200m Cool Down;
IM = Individual Medley order (Fly, Bk, Br, F/S)

Sample Day 3
1:30:00
122.3TSS
Run - Long 1:30hr (Pace)

90min Level II; Conduct 4x ~100m Stride Outs - one each at 65min, 70min, 75min & 80min; 10min Stretching

Sample Day 4
3400m
QKSwimC225 Session 03

600m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Sample Day 4
1:00:00
43.6TSS
Bike - Steady 60min (Power)

Bike 60min Level II; Finish with 10min stretching

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.