Ironman 70.3 12 week 'Competitors' Plan (Saturday race)

Average Weekly Training Hours 10:36
Training Load By Week
Average Weekly Training Hours 10:36
Training Load By Week

Designed by the UK’s most experienced Iron-distance coach and athlete, Steve Lumley (BTF L3 coach, MSc) for age – group triathletes with limited time available. This plan draws on Steve’s 21+ years experience of coaching and racing all triathlon distances, including 35 Iron man distance races and 5 Hawaii qualifications himself. He has coached athletes to hundreds of full and 70.3IM finishes. These have ranged from novice to elite and include several Hawaii world championship qualifications. This plan covers the final 12 week specific preparation phase of training. Training plan volume is between 8 and 13.5 hours per week. As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support: http://www.stevelumleytriathlon.com/signup "I bought one of your training plans a short while ago and I've been really enjoying it. It's simple but varied and I can see the focus of every session. I've been doing tri for 11 years now and virtually made no improvement - I raced an Olympic distance tri yesterday and got a pb by 29 minutes! To say I am chuffed is an understatement." (Lynne Callaghan) “Safe to say I nailed it… Entirely down to following the training you set out. I can’t thank you enough, I would never have reached my best without your help.” (Keith Sanders) Please visit us on the web at www.steve-lumley.com or email Steve at: tricoach.lum@gmail.com

Sample Day 1
1:00:00
Grrr Fartlek

WU: 15 - 20 mins progressive

MS: 2 x (1min / 2min / 3 min / 2 min / 1 min hard), all with 1 mins recovery)

CD: 10 mins


Efforts are at about 5k race pace

Sample Day 2
1:15:00
High Intensity Intervals # 2

High Intensity Intervals (HIT)

These are short, hard intervals with relatively long rest periods.

If you are using power output to measure intensity they are performed at Max aerobic power (power output achieved during at Vo2 max test = Wmax).

(or CP6)

# 2) HIT 8 X 2mins , recover for twice as long as work interval

Sample Day 3
1:15:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
6 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 3050-3150

Sample Day 4
1:15:00
High Intensity intervals # 1

Turbo

These are short, hard intervals with relatively long rest periods.

If you are using power output to measure intensity they are performed at Max power (power output achieved during at Vo2 max test = Wmax).

(or CP6)

If you have a power meter you can perform a Tmax test - time at max power.
To do this simply warm up well (on an indoor trainer) and see how long you can hold your power max for. Eg if your max power is 300 watts you just time how long you can ride for at this intensity
Record the time at max and use this to set interval duration for these intervals.


1) HIT 20 x 60s @Wmax, 120s RI

Sample Day 4
0:45:00
Intervals, track, 6-8x600, 3k pace

Track intervals. Warm up + 4 strides. Then 6-8 x 600m with 300m recovery interval at 3-5 seconds/400 faster than 5k pace. Control pace.

Sample Day 5
0:45:00
Power Endurance

Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down (eg.5-10 minutes spinning in easy gear)

Sample Day 5
1:30:00
Hilly Endurance

Run a hilly course. Heart rate E2a-b on uphills. Otherwise E1. Build last 10-15 mins if feeling Ok

Steve Lumley (MSc)
|
Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.