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Milestone Racing- Ironman 70.3 8 Week Base Plan (Medium Volume) V 1.0


Derek Stone

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8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Welcome to Milestone Racing's 70.3 Base Plan. This plan is designed to prep your body to endure what's ahead.

What you'll see:
Week 1 an FTP Test
Week 1 Swim Test

Week 7 a 5k run test

-Many base miles (keep these runs easy. This is a time to prepare the body for work!
-Some challenging bike workouts!
- Swims based on a set rest period so all abilities can swim at their own pace.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:44 hrs 1:10 hrs
3:27 hrs 1:30 hrs
1:49 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
2:44 hrs 1:10 hrs
3:27 hrs 1:30 hrs
1:49 hrs 0:50 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Derek Stone

Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.