Thanks to following Coach Steve's plan in 2017 - I was able to take 45 mins off my 1st 70:3 time in Dublin - buzzing!
Neil Murphy - 5:19, Dublin 70.3 2017
This 16 week plan will help any intermediate triathlete improve on their previous 70.3 time/placing.
Base or fitness/stamina development = 8 weeks
Build or race specific training = 7 weeks
Taper or readying yourself for race day = 1 weeks
3 week progression:1 week recovery cycle
2 swim, 3 run and 3 bike sessions and 2 rest days per typical week
Training load = 8 - 12 hours per week
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
• Session details up-loadable to garmin connect, trainer road and zwift from compatible device
Have a question? Click here to ask me directly and I will respond within a few hours
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Not the right plan for you?
Click here to view my Advanced 70.3 plans.
Click here to view other Intermediate 70.3 plans.
Click here to view my Beginner 70.3 plans.
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins
Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall
This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!
CSS TEST WORKOUT
Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest
then 4 x 100 freestyle (20 seconds rests)
Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.
Main Set 400 time trial
Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.
Feel fully recovered, then:
200 time trial
Warm Down 100 easy choice of stroke
To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs
464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS
10 mins warm up - easy
10 mins build up - build
15 mins hard - hard
10 mins build down - medium effort
10 mins cool down -
Stretch after the on-bike session
Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.
5km z3 or 10km race pace
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered
Option to download/print off session detail to bring to pool from paper clip in top right corner
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,
Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist
Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB
Take 30 secs rest imbetween each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)
Cool down [200m, 1700m total]
200 m back stroke easy
Total session distance = 1700