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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

Author

Kenneth Tymecki Jr

All plans by this Coach

Length

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.

How it Works

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Training Plan Sample Week

Stats

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
Bike
03:35:00 03:00:00
Swim
02:02:00 00:45:00
Run
03:22:00 02:20:00

Training Load By Week


This plan works best with the following fitness devices:

Kenneth Tymecki Jr

Givin_It_A_Tri

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


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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