TPS 12 Week Ironman 70.3 Plan - Intermediate
Nick SaundersAll plans by this Coach
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This plan is far more challenging than the Beginner half IM plan. Workouts are HR based for bike and run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 2km, cycle 60km and run 10km before starting this plan.
We use Joe Friel's 7 zones, follow this link for more info:
The plan is progressive and builds you up to being race ready for your race. There are some challenging brick sessions in there to get you used to the feeling of running off the bike as well as multiple interval sessions.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into training.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
Long distance racing is all about pacing and nutrition when it comes to race day. It is highly important to work out what nutrition and hydration works for you. On some of the longer weekend workouts it will give you a chance to practise using your nutrition and hydration. You should work out what works for you, your sweat rate, you can even get sweat tested:
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.
Good luck, if you have any questions or need the plan changed to suit your schedule email email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:59 hrs||1:40 hrs|
|2:04 hrs||1:00 hrs|
|4:10 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:59 hrs||1:40 hrs|
||2:04 hrs||1:00 hrs|
||4:10 hrs||3:00 hrs|