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Ironman 70.3 - St George Start to Finish

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mike Bridge

All plans by this Coach
No Ratings

Length

30 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is designed as simple easy to follow plan for athletes who have limited time and just want to do what works and get to the finish line at St George 70.3 in the best shape possible.
The plan is based on the polarised training model with a small number of very hard sessions and a predominance of comfortable endurance sessions. This will maximise training results and limit injury risk. To aid simplicity the sessions in any given 4 week block are always similar week to week and could be easily remembered or modified if done on the run.

Every 4th week there is a down week to aid recovery but these also allow flexibility if sessions or weeks are missed due to life!

The plan runs for 30 weeks with a long taper from week 25. If the build up has been less than ideal the long taper can be cut a little to allow a few weeks extra training. If all has gone to plan then the longer taper means you will arrive at race day ready to fly!

By repeating weeks 1-4, this plan could be used from early in the off season.

The plan will suit anyone with a season of racing under their belt or athletes with experience form lower distances. The methods used will ensure that all but the most elite of athletes will make progress without requiring more than 12hrs training a week.

Attached to day one are some notes and forms that may prove useful on your Ironman 70.3 journey.

With this training under your belt you'll know you are toeing the start line ready to crush those 70.3 miles
and should you need any help along the way just get in touch through Racesnake.co.uk.

Best of Luck.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
4:08 hrs 4:00 hrs
Run x2
1:26 hrs 1:30 hrs
Swim x2
1:26 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:08 hrs 4:00 hrs
Run
1:26 hrs 1:30 hrs
Swim
1:26 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

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