12 Weeks to 70.3 (Elite AG)

Average Weekly Training Hours 08:07
Training Load By Week
Average Weekly Training Hours 08:07
Training Load By Week

This plan is for an age group athlete who has aspirations of placing well and/or qualifying for the World Championships. Peak weeks should be around 15 hours. The program is 12 weeks in duration. The plan is designed to follow the 12 weeks prior to an A race 70.3 distance. The athlete should come into these 12 weeks with a decent amount of base fitness.

Sample Day 1
1:00:00
2286m
Drills 2500

WU: (200 swim /200 kick/200 pull) MS: (3X) 100 catch up drill 100 one arm drill 100 fist drill 100 finger tip drag 100 fast swim Do this 3 times 1500m total CD: 300 pull 100 kick

Sample Day 2
0:45:00
Level 1 Total Body

Sample Day 2
0:45:00
Steady Zone 2

Post gym session to flush out the legs. Best done on the trainer

Sample Day 3
0:45:00
Sprints 2200

WU: ( warm up)
500 Easy as 100 free/100 back/100 free/100 breast/100 free
MS: (main set)
10X50 as 25 all out/25 easy
250 pull nice and smooth
10X50 all out
250 kick with fins
CD: (cool down)
200 easy free

Sample Day 4
0:45:00
Level 1 Total Body

Sample Day 4
0:45:00
Steady Zone 2

Post gym session to flush out the legs

Sample Day 5
1:00:00
2012m
Benchmark 2X500

WU: (WU=warm up)
2X(100 free/100 pull)
200 kick with fins
MS: (MS=main set)
500 continuous swim (take note of your split)
200 kick with fins
500 continuous swim (take note of your split)
CD: (CD=cool down)
8X50 nice and easy on :15 rest

Harold Wilson
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Big Sexy Racing

I coach all distances of Triathlon, specializing in the Ironman format. I have a proven track record with several athletes qualifying for the Hawaii Ironman and 70.3 Ironman World Championships.
Fulltime Coach $300 monthly