70.3 9-Week Advanced Training Program
Author: Coach Erik Seedhouse, M.Med.Sc., Ph.D., FBIS, Coaching Director, TriathlonPro
9 weeks - $49.95
Total Hours: 88.2
This is an Advanced level Half Ironman distance training schedule aimed at the competitive Age
Group triathlete with more than 5 years training/racing experience and with at least three Half
Ironman distance races completed. This schedule has been used dozens of times by athletes and
has resulted in more than a dozen age group podium results.
Before starting this schedule it is recommended that the athlete have logged between 4 to 6
weeks of base aerobic training. Ideally, the athlete should also have completed two or three
shorter races to activate their race legs. This schedule is moderately low volume but high in
intensity so it requires a high level of conditioning and efficient swim, bike and run
biomechanics. Due to the moderately high intensity of this schedule, monitoring for signs of
overtraining is essential. It is therefore recommended that serious athletes work with a coach to
properly develop their potential.
With the busy age group athlete in mind, the key to this training schedule is quality, quality,
quality! In short, you will be training as you race. You will find this schedule may be lightweight
in terms of volume but it’s the intensity that counts. This schedule has been used by athletes
(including the coach who developed it) to race sub 4:30 in Half Ironman races – it is race-proven.
Every week includes one day recovery. Most weekdays involve moderate training loads
requiring time commitments of between one to three hours. Weekends have higher workloads
and max out at 4 to 5 hours of weekend training.
Intensity descriptions are by Target Training Zones (TTZs) but athletes are encouraged to use
heart rate, wattage and/or perceived effort to monitor their training.
TTZs are as follows:
Zone 1: Recovery pace. Usually restricted to taper sessions and post-race recovery.
Zone 2: Aerobic pace. Low to moderate intensity. Able to maintain a conversation. Heart Rate is
at least 15 to 25 beats per minute below lactate threshold heart rate.
Zone 3: Aerobic Endurance. Steady to moderate effort. Heart Rate is between 0 to 10 beats
below lactate threshold heart rate.
Zone 4: Threshold Training. Hard effort sustainable for short duration. This is race effort so
you’ll be suffering. Heart Rate within 5 beats of LTHR
Prior to starting this schedule it is suggested the athlete perform a maximal oxygen uptake test
(VO2max); this will ensure optimal determination of your TTZs. One option is the shuttle run (‘bleep test’) or a direct assessment in a sport science lab. If neither of those tests are available a
20 minute functional threshold (run) test can be used to determine LTHR. For example, if you
run flat out for 5km and you heart rate at the finish is 160 bpm, this is your LTHR.
This 9-week training schedule will ensure you are optimally prepared to race a fast Half
TriathlonPro wishes you luck with your training and racing and thanks you for using this training
plan. If you are interested in personalized training/coaching please contact Erik at
Erik Seedhouse, Ph.D
20km at Z3 effort followed by 4 x 4km beyond threshold effort surges with 1km Z2 recovery interval. Remainder of session at Z3 effort. Ideally, perform surges on hilly route.
Tempo run. Maintain Z3 effort for 7km before increasing pace to threshold pace and sustaining this effort to end of session.
2km Time Trial. The first 500m of this session should be at above threshold pace just like you will experience during a race. Perform sighting drills once per lap during the first and last 200meters. Duration is for the TT itself
First 30km sustain a Z3 effort before increasing pace to threshold pace and sustaining this for next 40km.
16km Double Time Trial. Ideally do this on an 8km loop. Perform the first loop at close to threshold and the second loop at threshold.
Interval. Main Set #1: 600m. 2 min rest. Main Set #2: 8 x 50m with 20 sec recovery - you should aim to swim the last repetition faster than the first. 2min rest. Main Set #3: 4 x 200m with 30 sec recovery.
Stretching 10 minutes am & pm.