70.3 Half Ironman: Advanced, 12 weeks, with Functional Strength

Average Weekly Training Hours 10:21
Training Load By Week
Average Weekly Training Hours 10:21
Training Load By Week


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II 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 an half ironman distance race for advanced triathletes. It is designed to build upon the aerobic endurance necessary for completing an half ironman, while adding a strength and speed component in order to maximize your performance and prevent triathlon-related injuries.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form before attempting to lift heavy weights. This plan also requires basic gym 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).

Sample Day 0
Strength Build 1

10' run or bike warmup, dynamic stretching

Front Squats
Russian Twists

Single Leg Press

Dumbbell Bench Press
Dumbbell Bent Over Rows

Challenge Exercise: Turkish Get-Up

Sample Day 0
Trainer Pedaling Drills

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

Sample Day 1
Equipment Drop- Endurance 1, 2700

300 w/u
6x 50 with fins (25 kick on back/25 swim)
(300 swim with snorkel (if you have it), buoy, ankle band/
3x100 snorkel and ankle band/
4x50 swim at 80% effort with good form and body position)
12x 25 at 80% effort with higher than typical stroke cadence
200 c/d

Sample Day 2
Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

internal shoulder rotation
external shoulder rotation

Sample Day 2
Strength Build 2

10 min run or bike warmup, dynamic stretching

Dead Lifts
Supine Leg Raises

Scap Pushups
Snow Devils

Flutter Kicks
Scissor Kicks
Pikes with Swiss Ball

Challenge Exercise: Single Leg Pike with Swiss Ball

Sample Day 3
2x (30", 1', 90", 2')

WU: 15' with 3x30' hard/ easy to get you warmed up! 2x( 30" hard, 30' easy, 1' hard, 1' easy, 90" hard, 90" easy, 2' hard, 2' easy - back to 30"...). Finish with 3x max spin ups - up to 150 rpms if you can get there!

Sample Day 4
USRPT #2 - 2x (12x25)

300 warm up. Then 4x75 on 15" rest. 25 drill, 25 non free, 25 swim. Not hard. Then you'll swim 4x50, drill down, swim back. Then 4x25 fast on 45 secs. Main set: 12x25 fast on 40. You should have about 15-18" rest. Your goal is to hit the same time on the 25s, every time. This is best effort! 100 easy swim, then 2x100 (25 drill, 25 swim, 25 drill, 25 swim). Then repeat 12x25 on 40. Same idea here, hit the goal swim time! Easy cool down.

Laura Marcoux
D3 Multisport

I am a USAT Level II Certified Coach and an NSCA Certified Strength Coach. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require Desire, Determination, and Discipline. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to push themselves out of their comfort zones. I believe that it is my job as a coach to not only provide you with a road map for reaching your goals, but to be your teammate in the process.