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

Author

Derek Stone

All plans by this Coach

Length

8 Weeks

Typical Week

3 Bike, 4 Run, 3 Swim

Longest Workout

0:50 hrs swim
1:30 hrs bike
1:10 hrs run

Plan Specs

triathlon half ironman intermediate power based base period

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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:01
Training Load By Week
Average Weekly Training Hours: 08:01
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:51:00
77TSS
FTP TEST

Today is the day you're going to suffer for 20 minutes! a 20 minute best effort for 20 minutes to determine your threshold.

Warmup: 
18 minutes w/ 1 minute efforts
3 minute soft pedal

Main:
20 minutes Best effort (stay smooth)

Cool Down:
10 minutes easy

Sample Day 1

0:20:00
20 Minute Base Run

20 Minute Base Run

Main: 20 minute continuous run. Hold a comfortable pace.

Sample Day 2

0:26:00
1189m
21.6TSS
Base 1300

Warm Up:
200 EZ
6x25 kick with board @ 15 SR 
4x50 build @ 10 SR

Set:
8x25 zipper drill @ 10 SR (see Link below)***
50 EZ 
8x25 drill @ 10 SR (see link below)*
50EZ
6x25 all fast @ 15 SR

Cool Down:
100 EZ

Sample Day 2

0:30:00
30 Minute Base Run

30 Minute Base Run

Main: 30 minute continuous run. RPE (Rate of perceived effort) should be about a 5 out of 10.

Once you are complete with the 30 minute run, complete 4x20 second strides. Recovery should be a walk back to the start of the stride.

Sample Day 3

0:58:00
49.6TSS
6x20 seconds (70.3 base)

6x20 all out efforts at 130% of your FTP. 5 minutes recovery between each effort.

Sample Day 4

0:25:00
1372m
20.77TSS
Base 1500

Warm Up:
200 EZ
8x25 kick with board @ 15 SR 
8x25 Build @ 5 SR 

Set:
10x25 zipper drill @ 10 SR (see Link below)***
50 EZ 
10x25 drill @ 10 SR (see link below)*
50EZ
8x25 all fast @ 15 SR

Cool Down:
100 EZ

Sample Day 4

0:35:00
35 Minute Base Run

35 Minute Base Run

Main: 35 minute continuous run. Hold a comfortable pace.

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

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