Milestone Racing- Ironman 70.3 Build Period 8 Week Plan
Author
Derek Stone
All plans by this CoachLength
8 Weeks
Typical Week
4 Run, 4 Bike, 3 Swim
Longest Workout
0:54 hrs swim
2:00 hrs bike
1:40 hrs run
Plan Specs
triathlon half ironman intermediate multi day power based
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Summary
8 Week Build Block specific to the 70.3 distance. Best used for athletes that own a power meter.
FTP Test Week 1
No Run Test
Stats
Sample Day 1
35 Minute Base Run
Main: 35 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 2
Today is the day you're going to suffer for 20 minutes! a 20 minute best effort for 20 minutes to determine your threshold.
Sample Day 2
30 Minute Run-
Focus on a quick cadence/turnover but don't force the pace. Let your body dictate and allow the pace to come naturally.
Sample Day 3
Warm up:
200 Easy
4x50 Kick 25/ swim 25 @ 10 SR
100 Backstroke
Main:
1500 swim (continuous)
4x50 build to sprint @ 15 SR
200 pull
Cool Down:
200 Easy
Sample Day 3
50 Minute Z2
Shake out the legs. Keep the effort very light.
6-8 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.
Sample Day 4
7x4 minute Over/Under segments that will vary from 85% FTP to 125% thought out the 4 minute interval. The 85% effort will offer enough recovery before the next 125% effort. Stay Focused!
Sample Day 5
Warm Up:
200 Easy
8x25 Kick On Back @ 10 SR
Main
4x200 Moderate pace @ 45 SR
4x50 Hard! @ 30 SR
8x25 Drill of Choice @ 10SR
300 pull w/ gear
Cool Down:
200 Easy