Milestone Racing- Ironman 70.3 Specific Period- 8 Weeks

Author

Derek Stone

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 3 Bike, 3 Swim

Longest Workout

1:00 hrs swim
2:55 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate multi day power based

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Summary

The Last 8 weeks leading up to the race. This plan will kick off with 1 last FTP test the first week and a 5k run test the second week to monitor your progress. This is especially helpful if you have followed my Base and Build plans leading up to this point.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:57
Training Load By Week
Average Weekly Training Hours: 09:57
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

0:35:00
35 Minute Base Run

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

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.

Sample Day 2

0:30:00
30 Minute Supporting Run (PM)

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

1:00:00
60 minutes

60 minute run in Z2 (conversational pace)
complete 4-6 strides, building to 95% after the long run.

Stretch and roll well after.

Sample Day 3

0:54:00
2469m
Last Phase Swim

Warm Up:
200 easy
6x50 kick with board @ 10 SRĀ 
2x100 BackĀ 
300 Pull Breath control

Main:
8x25 zipper dill odds/ fingertip drag evens @ 10SR
8x100 Descend 1-4,5-8 @ 15 SR
300 pull
6x50 odds Fast! evens smooth at 15 SR

Cool Down:
100 Easy

Sample Day 3

0:35:00
35 Minute Supporting Run

35 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 4

1:00:00
68.8TSS
Last Phase- 4x5 minutes at 105%

4x5 minute intervals @ 105% of your FTP.

Milestone Racing- Ironman 70.3 Specific Period- 8 Weeks

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