70.3 IM Intermediate with Consulting

Average Weekly Training Hours 10:14
Training Load By Week
Average Weekly Training Hours 10:14
Training Load By Week

This 25-Week training plan is designed for 70.3 distance triathletes looking to improve on overall race performance. This training plan is a run based plan, and is for athletes with some foundation in swim, bike, run or athletes with an endurance base in at lease one of the three disciplines. If your goal is to improve your training efficiency (train smarter not longer), or set a new PR, this is the perfect plan for you. This plan provides consulting by email with USAT Coach Michael Cottle, CoachCottle@gmail.com, also built into this plan, bike/run lactate threshold and swim performance training pace testing. At the end of the plan you will have the fitness necessary to complete your 70.3 distance triathlon!

Sample Day 1
0:58:00
AeT 5 :58m

W/U: 5:00 walk Main Set: 3x 15:00 run (:45 WR) (WR = walk recovery) C/D: 5:00 walk For all AeT run/walk intervals, run at an easy "conversation pace," meaning you can talk comfortabley in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a HR monitor, run with your heart rate below your aerobic threshold.

Sample Day 2
1:45:00
Bike/Run Tabata Brick1 1.75h

W/U = 10: minutes or until sweaty Tabata Bike for :04 minutes , 20sec fast 10sec recovery x8 = 4 minutes recover for 6 minutes. Repeat Tabata Bike a total of 4x Transition to Run Tabata Run for :04 minutes , 20sec fast 10sec recovery x8 = 4 minutes recover for 6 minutes. Repeat Tabata Run a total of 4x C/D = 10 minutes walk.

Sample Day 3
1:15:00
AeT H 1:15h

W/U: 5:00 walk Main Set: 1:15:00 run C/D: 5:00 walk For all AeT run/walk intervals, run at an easy "conversation pace," meaning you can talk comfortabley in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a HR monitor, run with your heart rate below your aerobic threshold.

Sample Day 4
0:45:00
:45m Active Recovery Day Off

Rest day with optional active recovery :45 min walk

Sample Day 5
1:00:00
Swim 1.0h 2100y

100 Meter Warm-Up 10x50 Meter Swim with :20 Rest 12x25 Meter Swim with :15 Kick on Wall between each 25 Meter 6x75 Meter Swim with fins with :30 Rest (25 kick on back, 25 easy swim, 25 fast swim) 5x100 Meter Pull with :30 Rest 3 stroke breath pattern 4x75 Meter with :30 Rest (freestyle swim) 100 Meter Cooldown

Sample Day 6
2:30:00
Bike/Run Brick Workout 2.5h

W/U: 10:00 slow run/jog to DWU: St1 5x :50 inside 10:00 Run trans to bike Main Set Bike @ zone 2-3 for 1 Hour Transition to Run for 1 Hour + :10m walk cooldown.

Sample Day 8
1:00:00
AeT F 1:00h

W/U: 5:00 walk Main Set: 1:00:00 run C/D: 5:00 walk For all AeT run/walk intervals, run at an easy "conversation pace," meaning you can talk comfortabley in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a HR monitor, run with your heart rate below your aerobic threshold.

Michael Cottle
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Tri Life USA, Inc.

AS WE MEET - It quickly becomes very clear that I'm super focused on helping people through high quality professional service. I'm not just a coach, I'm a true life-coach. I believe there is a right way to train for life and fitness. It starts with having a clear goal, expert instruction, performing structured training and receiving immediate feedback throughout the process. If you possess Desire, Determination and Discipline then I would be honored to help. Results start here!