Half Ironman 70.3 Advanced Triathlete

Average Weekly Training Hours 11:04
Training Load By Week
Average Weekly Training Hours 11:04
Training Load By Week

This 12 week plan is designed for the advanced athlete who is training for a Half Ironman 70.3 Triathlon. It is recommended that you have previously completed a 70.3 distance triathlon or longer, have been training consistently for the last three months, and can complete the following distances:

Swim: 2000 yds
Bike: 2 hours
Run 60 minutes

This plan will include two benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include two swims (longest peaks at 3200 yds or m), three bikes (longest peaks at 4.5 hours), four runs (longest peaks at 2 hours), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.
There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com


Sample Day 1
0:50:00
2286m
Swim Benchmark

500 WU choice :20

Drills (can use fins):
4x50 as 25 CU, 25 swim, :20
2x50 Build :20

Main Set:
Swim 20 minutes covering as much distance as possible. Record the distance. You can use the swim calculator to adjust your swim pace zones in Training Peaks.

100-200 Cool Down

Sample Day 1
0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 2
0:54:00
48.2TSS
z4 Tolerance 1c

10 min WU
2x2 min HC with 2 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
6x3 min z4 with 1.5 min recovery
Cool Down

Sample Day 2
0:40:00
Running Drills + Intervals 1c

10 min WU
Drills (walk back to start for recovery)
3x20 sec Skipping
3x20 sec Butt Kicks
2x15 sec Running Strides

4x2 min z4 PACE or RPE, 1 min recovery
z2 rest of run

5 min CD

Sample Day 2
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 4
1:00:30
51.2TSS
Interval Mix 1c

10 min WU
3x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
3x1 min z5 with 1 min recovery
3x3 min z4 with 1.5 min recovery
z2 Rest of the ride
Cool Down

Sample Day 4
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Carrie Smith
|
Comprehensive Endurance Solutions

Carrie is a physical therapist and USA Triathlon certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.