IRONMAN® 70.3 12 Week Advanced

Average Weekly Training Hours 13:30
Training Load By Week
Average Weekly Training Hours 13:30
Training Load By Week

Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 11-week plan includes two Build periods, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance/70.3 race. The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality before taking a recovery period of 5 days. To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included. The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, Ironman® 70.3 race.

Sample Day 1
0:30:00
SM, 2 sets

Downolad the Triathlon Strength Program pdf (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm.

Sample Day 2
0:45:00
Pyramid

WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 400 (30”), 400 (30”), 300 (15”), 200 (15”), 100.
CD: 300 easy with emphasis on form.
Total—2600

Sample Day 2
0:45:00
Cru ints, mod hill, 3-4x5' @ 4-5aZ

BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!

Sample Day 2
1:00:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 3
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 3
0:45:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 3
0:30:00
Form work, count strokes

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique.