Intermediate Low Volume IRONMAN® 70.3® (12 Weeks, by Power & Pace)
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon CoachAll plans by this Coach
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STRUCTURED PLANS. PROVEN RESULTS.
Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.
Time-Constrained? This Plan Is For You!
This 12 week program is an Intermediate Plan for the time-constrained 70.3 athlete. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:00 prior to beginning this plan, and you are looking to complete another with a time-efficient training schedule.
In this program, the bulk of the training hours are over the weekends, and the weekdays will consist of a single session (bike/run or swim/strength) totaling no more than 90 minutes. A typical week has 1-2 mid-week swim/strength and 2 mid-week bike/run days. The weekends provide a mix of conventional and non-conventional training structures; you’ll have a long bike-run (brick) or long run-bike (reverse brick) on Saturday, and you’ll have a long run, a second long ride, or a medium-distance brick on Sunday. Half the weekends include the 2nd swim for the week. Your regular day off is Monday, and your extra day off (for approximately half of the training weeks) is Thursday. One race simulation day is included in week 8. There are benchmark workouts in week 5 to update your training zones.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 6-8 hours of weekly training for the past four weeks.
The first week of the plan includes 6 hours 45 minutes of training, plus two 30 minute strength sessions:
- 3800 yards/meters of swimming / 2100 yards/meters as your longest swim
- 3 hours 50 minutes of cycling / 1 hour 30 minutes as your longest bike
- 2 hours of running / 1 hour 10 minutes as your longest run
You will build in your max week to 10 hours 30 minutes of training, plus two 30 minute strength sessions:
- 4500 yards/meters of swimming / 2450 yards/meters as your longest swim
- 5 hours of cycling / 3 hours 30 minutes as your longest bike
- 3 hours 50 minutes of running / 2 hours as your longest run
All Workouts Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.
A Website Just for Coach Alison’s Athletes!
Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.
Email Coach Alison.
IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:02 hrs||3:30 hrs|
|2:22 hrs||2:00 hrs|
|1:26 hrs||0:55 hrs|
|0:42 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:02 hrs||3:30 hrs|
||2:22 hrs||2:00 hrs|
||1:26 hrs||0:55 hrs|
||0:42 hrs||0:30 hrs|