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Easy to Follow 16 Week 70.3 Training Plan

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Easy to Follow 16 Week 70.3 Training Plan


Kenneth Tymecki Jr

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16 Weeks

Plan Description

This plan helped me bridge the gap of a very busy work and family life without having to be stressed over the thought of following a complex training plan.

Workouts for swimming are broken down by distance
Workouts for Biking are broken down by time during the week and distance on weekends
Workouts for Running are broken down by Distance

A typical week has 3 swims, 3 bikes and 3 runs
each discipline has an interval workout, an endurance workout (weekends) and a supporting workout during the week. The important workouts to complete are the interval workouts and the endurance (long) workouts.

If you need to adjust days to fit your schedule try and make sure you alternate biking and running each day and not to stack back to back interval workouts before long endurance days.

This plan was designed for someone looking to complete their first 70.3 distance or an intermediate level 70.3 distance athlete that wants and EASY to understand plan to follow.
Efforts are based on RPE such as the following:
5k race pace / 10k race pace
Easy - very comfortable
Moderate - an effort that is comfortable
Comfortably Hard - an effort that is right on the threshold of making you suffer
Hard - Very challenging
Jog - very slow running
Race Pace - an effort performed at your anticipated 70.3 pace
Sprint - a 100% effort
Time Trial - Maximal effort relative to the prescribed distance

Use the moderate workouts on the easier side, not the harder side, these workouts are meant to build your aerobic system. The harder efforts are mean to train your anaerobic system and the balance set forth in the plan needs to be adhered to for proper results.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:35:00 03:00:00
Swim x3
02:02:00 00:45:00
Run x3
03:22:00 02:20:00
Workouts Per Week Weekly Average Longest Workout
03:35:00 03:00:00
02:02:00 00:45:00
03:22:00 02:20:00

Training Load By Week

This plan works best with the following fitness devices:

Kenneth Tymecki Jr


As a Certified Triathlon and Running Coach I take a simple to use approach with training while still following the fundamentals to get you to your endurance goals. Take the anxiety and stress out of training and preparing for that big A race. I am here to help you "Balance Life 1 Mile At A Time" during the process.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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