Triathlon - Ironman 70.3 - Level 4 (16 Weeks / Saturday race)

Average Weekly Training Hours 12:11
Training Load By Week
Average Weekly Training Hours 12:11
Training Load By Week

Whether you are looking to finish your first Half Ironman, improve performance or qualify for the Ironman 70.3 World Championship, choose from four different levels of Half Ironman training plans to help you train systematically to attain your goals. These plans are ideal for time-crunched athletes looking to make the most of their training time.

Each 16-week plan follows a 2:1 periodization schedule that involves two weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.

As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your goals.

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Sample Day 1
0:19:59
Swim (Easy)

Swim at recovery pace. Incorporate some drills; stay focused on form.

Sample Day 2
0:30:00
Bike (Easy)

This should be an easy ride—it is designed to aid recovery, add to your training volume and loosen you up for the key workouts of the week.

Bike primarily in Zones 1-2. Keep cadence high. Don’t worry about pace; goal is to loosen legs and feel fresh at end. Include a few isolated leg drills during the ride.

Isolated leg drill: Spin with one leg; focus on smooth pedal stroke.

Sample Day 2
1:00:00
Swim (Aerobic Base 100s)

Warm up: 400 free, 200 non-free and/or kick, 200 drill.

Swim 10-20 x 100 free in Zone 2 (i.e. T-pace plus 10 seconds) with 15 seconds rest interval (set a send-off time based on swimming pace zones). Focus on a steady pace.

Warm down: 200 easy backstroke.

Note: Choose number of 100s based on your send-off time so that you can finish the set in about 30 minutes. For example, if you swim the 100s in 1:15 your send-off time would be 1:30; this would allow you to do 20 x 100s in 30 minutes. Or, if you swim the 100s in 1:45 your send-off time would be 2:00; this would allow you to do 15 x 100s in 30 minutes. The entire workout should take about an hour, including warmup, main set, and warmdown.

Sample Day 3
0:49:59
Run (Endurance with Striders)

This run is designed to build your aerobic system and add to your training base. Run primarily in Zone 2 for the bulk of the run. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.

At some point during the run, find a good 100 meter straightaway where you can do some striders. Ideally, this will be a softer surface, such as a track, the infield of a track, a grassy area such as a park, or an even section of dirt trail. Do 4-12 x 100 meter striders with the wind at your back—start off easy and gradually pick up your pace until you’re at full speed by the end. Focus on good form and leg turnover. The sprints are short and should not tax the anaerobic system too much, although they will work the muscular system. These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running. Jog 200-300 meters between each strider or until you feel fully recovered and ready for the next one. Don’t worry about time on these.

Sample Day 3
1:00:00
Bike (Endurance with Spin-ups)

This bike is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above.

At some point during the ride, include several spin-ups and/or jumps.

Spin-ups: Gradually increase cadence for one minute to maximum without bouncing; hold max as long as possible. Recover for a minute before next one. Do not worry about HR on these.

Jumps: These are 8-12 second maximum effort sprints with a high cadence (not high gear). Alternate in and out of saddle. At least two minutes between jumps. Don’t worry about HR during these.

Sample Day 4
1:00:00
Run (Endurance)

This run is designed to build your aerobic system and add to your training base. Run primarily in Zone 2 for the bulk of the run. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.

Sample Day 4
1:30:00
Bike (Endurance)

This bike workout is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above.

Adam Hodges
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Alp Fitness

With credentials from USA Triathlon and the American College of Sports Medicine, All-American triathlete and XTERRA SoCal Trail Series champion, Adam Hodges, PhD, provides training plans and educational resources to help you achieve success in triathlons, running and life. His coaching vision is based on the belief that the ultimate reward of training is the continual process of self-discovery and personal growth that arises out of athletic challenges. Learn more at alpfitness.com.