INTER 70.3 16 wk plan email access to Coach,8-12 hrs per wk, reusable, Pace[swim]PWR[Bike]HR[run]

Average Weekly Training Hours 08:20
Training Load By Week
Average Weekly Training Hours 08:20
Training Load By Week

INTER 70.3 16 week plan

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.


Plan outline
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

Typical week
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
Want to see reviews? Click here for testimonials
Not the right plan for you?
Click here to view my Advanced 70.3 plans.
OR
Click here to view other Intermediate 70.3 plans.
OR
Click here to view my Beginner 70.3 plans.


Sample Day -109
0:33:00
3.73mi
25TSS
Aerobic easy run with strides to encourage good form

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!

Sample Day -109
0:45:00
1500m
Critical swim assessment CSS TEST SET

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

e.g.
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

Sample Day -108
0:55:00
41.8TSS
Turbo set - threshold work [power]

Turbo set
10 mins warm up - easy
10 mins build up - build
15 mins hard - hard
10 mins build down - medium effort
10 mins cool down -

Sample Day -108
0:10:00
Stretch

Stretch after the on-bike session

https://www.youtube.com/watch?v=Hp3mzRadyHA&list=PL1JCtoOvnqpZh5_8Gpd7AC4gpEqy7BVVc&index=4

Sample Day -107
0:35:00
4.35mi
40TSS
Tempo run

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.

Session details
1km z1/z2
5km z3 or 10km race pace
1km z1/2

Sample Day -107
0:50:00
1700m
73.88TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

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

Sample Day -106
0:15:00
Easy foam rolling/stretching session

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