2019 IM 70.3 Victoria Custom Training Plan [Jeremy Make]

Average Weekly Training Hours 05:28
Training Load By Week
Average Weekly Training Hours 05:28
Training Load By Week

Custom training plan for Jeremy Make as he builds towards 2019 IM 70.3 Victoria [2019.06.02]

Races:
- Sun June 2 - IM 70.3 Victoria

Ideal Week/Progression:
- 4 Weeks with 3 training sessions / week [1 Swim + 1 Bike + 1 Run]
- 4 Weeks with 4 training sessions / week [1 Swim + 1 - 2 Bike + 1 - 2 Run]
- 4 Weeks with 5 training sessions / week [1 Brick + 1 - 2 Swim + 1 - 2 Bike + 1 - 2 Run]
- 4 Weeks with 6 training sessions / week [1 Brick + 1 - 2 Swim + 1 - 2 Bike + 1 - 2 Run]

Given the limited number of training sessions, the key to success with this program is to ensure you get in each session (i.e. each swimbikerun session is critical).

I have tried to space the workouts throughout the week to allow sufficient recovery between sessions, but if "life happens" and the training schedule needs to be adjusted - you may do so.

Sample Day 0
0:30:00
32.5TSS
Aerobic Threshold + Strides [0hr 30min]

** Purpose **

Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy).

** Main Set **

Run in Z2 for the duration specified.

After the Z2 run, perform 5 x 30 sec Strides

A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down.

Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.

Sample Day 2
0:50:00
1829m
Basic Endurance Intervals [3x300]

** Purpose ** Train your Aerobic Endurance pace to work on endurance and pacing. ** Warm Up ** - 200 Free EZ/Z1 ** Drills ** - 8 x 25 with 0:15 Recovery Examples: -Kick on stomach (Press the buoy) -Kick on side -Kick on back -Kick with rotations (side - back - side) -Catch Up Drill -Finger Tip Drag Drill -Zipper Drill -Fist Drill ** Main Set ** - 4 x 50 Fast with 0:30 RI - 3 x 300 Z2 with 0:45 RI #1 - Free #2 - Pull #3 - Free - 3 x 100 Fast with 0:30 RI ** Cool Down ** - 200 Choice EZ/Z1

Sample Day 5
1:00:00
37.1TSS
Spin Ups + Aerobic Threshold [1hr 00min]

** Purpose **
To work on your pedaling efficiency via spin-ups as well as your aerobic endurance.
** Warm-Up **
- 15 min Z1 -> Z2
** Main Set **
- 6 x [1 min Spin-Up* + 3 min EZ Spinning]
- 10 min Z2
** Cool-Down **
- 11 min Z2 -> Z1
* Spin-Up: In a low (easy) gear, gradually increase cadence to maximum. Do NOT bounce. If you start to bounce, slow your cadence until you bounce no longer (this is your "maximum" cadence). Aim for 100 - 120 rpm and focus on relaxation of the lower legs, feet and toes.

Sample Day 106
0:45:00
35.1TSS
Muscular Endurance - Tempo Intvls [0hr 45min]

** Purpose **
To work on your muscular endurance and aerobic endurance.
** Warm-Up **
- 10 min Z1 -> Z2
** Main Set **
- 05 min Z2
- 1 x [15 min Z3 + 5min Z1 RI]
** Cool-Down **
- 10 min Z2 -> Z1

Sample Day 107
0:40:00
1829m
Endurance Intervals [3x300]

** Purpose **
Train your Aerobic Endurance pace to work on endurance and pacing.

** Warm Up **
- 200 Free EZ/Z1

** Drills **
- 8 x 25 with 0:15 Recovery
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill

** Main Set **
- 4 x 50 Fast with 0:30 RI
- 3 x 300 Z3 with 0:45 RI
- 3 x 100 Fast with 0:30 RI

** Cool Down **
- 200 Choice EZ/Z1

Sample Day 108
1:00:00
37.1TSS
Pre-Race Check + Spin Ups [1hr 00min]

NOTE: Final Bike Gear check - make sure everything looks/feels/operates good.
** Warm-Up **
- 15 min Z1 -> Z2
** Main Set **
- 05 min Z2
- 6 x [1 min Spin-Up* + 3 min EZ Spinning]
- 05 min Z2
** Cool-Down **
- 11 min Z2 -> Z1
* Spin-Up: In a low (easy) gear, gradually increase cadence to maximum. Do NOT bounce. If you start to bounce, slow your cadence until you bounce no longer (this is your "maximum" cadence). Aim for 100 - 120 rpm and focus on relaxation of the lower legs, feet and toes.

Sample Day 109
0:30:00
32.5TSS
Aerobic Threshold + Strides [0hr 30min]

** Purpose **

Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy).

** Main Set **

Run in Z2 for the duration specified.

After the Z2 run, perform 5 x 30 sec Strides

A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down.

Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.

Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.