“Training for excellence, with excellent training.”
When you cross the finish line of the Staffordshire 70.3, you will have accomplished something very special.
Designed for Beginner triathletes who are looking to complete the Staffordshire 70.3 event for the first time, the primary goal of this training plan is to prepare you to COMPLETE YOUR event.
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 24 weeks before the Staffordshire Ironman 70.3 (on 24 December 2018), 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. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Prior to using this plan, you should be able to complete the following workouts:
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.
• This training plan starts on Monday 24 December 2018 and finishes on race day.
WU: 100m W/U MS: 100m Swim, (FAST) 3min RI; 200m Swim (FAST) CD: 100m C/D (500m) Subtract the 100m time from the 200m time, this difference will give you your T-Time for future workouts.
WU: 100m W/U; 4x 25m Drill; MS: 4x 50m Swim, on ½T+10sec; 50m K CD: 100m C/D (550m)
WU: 150m W/U; 4x 25m Drill; MS: 300m continuous Swim; CD: 100m C/D (650m)
WU: 200m W/U; 4x 25m Drill; MS: 4x 100m Swim, on T+20sec; CD: 100m C/D (800m)
WU: 100m W/U; 8x 25m Drill; MS: 400m continuous; 100m K; CD: 100m C/D (900m)
WU: 300m W/U; 4x 50m (25m Drill/25m Swim); MS: 4x 100m Swim, on T+20sec; CD: 100m C/D (1000m)
WU: 200m W/U; 4x 50m (25m Drill/25m Swim); MS: 2x 200m Swim, 30sec RI; 100m K; CD: 100m C/D (1000m)