ADV 70.3 12 week plan includes email access to Coach, 8-14 hrs per week, reusable, HR based

Average Weekly Training Hours 09:13
Training Load By Week
Average Weekly Training Hours 09:13
Training Load By Week

12 week plan Advanced Triathlete for 70.3 distance

Using Coach Steve’s plan allowed me to structure my training better in the lead up to my A race including recognising the importance of recovery and effective periodization meant that I clocked a PB on the day

Ian Allen, 4:59, 70.3 Dublin, 2016


Plan outline
Base = 6 weeks
Build = 5 weeks
Taper = 1 week
3 week progression:1 week recovery cycle

Typical week
3 swim, 3 run and 3 bike sessions and a rest day per typical week
Training load = 8 - 14 hours per week
This 12 week plan will help any advanced triathlete to competitively finish their first 70.3 distance race or to improve on a previous HIM time.

What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Sessions uploadable to Trainng peaks, Garmin Connect and other compatible apps

Have a question? Click here to ask me directly and I will respond within a few hours
Want to see reviews? Click here for testimonials
Not the right plan for you?
Click here to view other Advanced 70.3 plans.
OR
Click here to view my Intermediate 70.3 plans.
OR
Click here to view my Beginner 70.3 plans.


Sample Day -28
1:30:00
11.18mi
Long run [Race Pace interval]

In build phase - we change the gears a little for the long runs by adding in race pace intervals to sharpen you up for your A race

2km z1 warm up
10km main set @ HIM race pace
2km easy cool down

Sample Day -27
4:00:00
68.35mi
Long bike [4 x race pace efforts]

In build phase - we change the gears a little for the long bikes by adding in race pace intervals to sharpen you up for your A race

5km z1 warm up
4 x (20km main set @ HIM race pace + 5km easy)
5km easy cool down

Sample Day -14
1:00:00
6.21mi
10km recovery run

Sample Day -6
3:15:00
55.92mi
Long bike [4 x race pace efforts]

In build phase - we change the gears a little for the long bikes by adding in race pace intervals to sharpen you up for your A race

5km z1 warm up
4 x (12km main set @ HIM race pace + 8km easy)
5km easy cool down

Sample Day -4
0:44:00
2200m
Final 70.3 swim set

Warm up: 200 front crawl
Main set: To be completed with pull bouy 1900m straight
Cool down: 100 back stroke

Sample Day 1
1900m
70.3 swim

Sample Day 1
55.92mi
70.3 Bike

Steven Moody Current Triathlon Ireland Coach of the year
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SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback