Plan Description - Hey, I'm Patrick McCrann, head coach and founder of Endurance Nation. I've been coaching endurance athletes for close to 20 years, and I've got the race resume to back it up: 30 Ironman finishes, a Big Buckle at Leadville, and a top 10 at Unbound 200. I've coached thousands of athletes through plans just like this one, and I build every block from the same methodology I use with my coached athletes. I know what 70.3 racing actually demands because I'm out there doing it. Enjoy the work!
You've done a 70.3 before. You know what race day feels like. Now you want to go faster — and the run is where you're going to find that time. The EN Half Race Prep Intermediate Run-Focused plan is a 12-week block for experienced triathletes who want to use the run leg as their primary weapon for a better result. More frequency, a sharper interval progression, and a progressive build that puts you on the start line with run fitness you've never had before.
Who This Plan Is For
You're returning to the 70.3 distance with a goal to improve on your last performance. You train consistently, you've completed a prep phase or have a solid aerobic base, and you're ready to absorb more work than a beginner plan demands. You've identified the run as an area where you can gain the most time — or you know from experience that the half marathon off the bike is where races are won and lost. You should have current run pace zones and the ability to train with pace or heart rate.
What You'll Do
Over 12 weeks, you'll train all three disciplines with a deliberate running emphasis. Swimming is scheduled three times per week, with the option to add an active recovery swim on Mondays. Cycling includes three to four rides per week: a weekday threshold interval session, a Saturday long ride focused on building endurance (some weeks include intervals similar to the weekday session), and a tempo ride when appropriate. The bike work is structured to deliver you to T2 with the legs to execute the run you've trained for.
Running is the centerpiece: four to six runs per week with a new interval progression specifically designed to target race day performance. Long runs are on Thursday and Sunday — the Thursday long run starts as a split long run and becomes a traditional long run in the later weeks of the plan. The run sessions are designed to build your ability to hold pace over the full 13.1 miles after 56 miles on the bike. Race rehearsals in weeks 8 and 10 give you the chance to practice your pacing and transitions under fatigue.
Weeks six through eleven are the heart of this plan — the highest-value training of your entire season. Protect those weeks. Arrange your schedule, manage your recovery, and show up ready to do the work. Running frequency is non-negotiable. The run is where you earn your time, but it's also where durability from consistent training pays off the most.
What's Included
All structured workouts are built in the TrainingPeaks Structured Workout Builder, so they export directly to Zwift, Garmin, and Wahoo — no guessing at intervals or paces. Each week begins with a coaching note explaining the purpose of that week and what to pay attention to. A Quick Start guide is attached to Day 1 covering how to follow the plan, key terminology, and how to set your training zones.
Have a question before you start?
Email your #1 question to enation.admin@gmail.com and I'll get back to you within 48 hours.
👋 Hey, I'm Patrick McCrann, head coach at Endurance Nation. I've been coaching endurance athletes for 20+ years, and I race the same stuff you do: 30 Ironman finishes, a Big Buckle at Leadville, 5 BQs and a top 10 at Unbound 200. EN has helped 1000s of age-group athletes get faster with the time they actually have. Whether you're following one of our training plans or working with me directly, the approach is the same: smart structure, no junk miles, and coaching that respects your life.