70.3 Half Ironman - 17 weeks, Saturday Race, Advanced, by HR, Power, Pace and RPE

Average Weekly Training Hours 11:55
Training Load By Week
Average Weekly Training Hours 11:55
Training Load By Week

70.3 Half Ironman, Advanced, Saturday Race

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Length: 17 Weeks
Time: 202 hours

This program should be used for an athlete whose goal is to race a 70.3 Half Ironman Triathlon and has good fitness in the past 4-6 weeks. Requirements: You should be able to swim at least 2,000 yards, bike at least 2 hours and be able to run for 60 minutes. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. Most of the weeks are around 10-15 hours with some lower volume weeks around 10 hours. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 1
TT: 8x100 on 3:00 BPA test

WU: 600 wu and then 6x50 - ez down/back fast on 20" rest MS: 8x100 on 3:00 trying to hold best possible average (BPA) 200 very easy 8x25 kick 3x300 on 15" rest CD: 200 3200 total

Sample Day 2
OTB - w 6x20" strides

5' wu, then 6x20" with 1:40 recovery - easy cool down.

Sample Day 2
Bike TT 30': Assess Fitness

Power Testing Protocol: Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 10’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.

Sample Day 3
Form - 1600 yds

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Sample Day 4

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Sample Day 4
Run 30' TT: 55 min

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.

Sample Day 6

Ride how you feel. If tired, ride in Zones 1-2 (RPE 5-6, 60-70IF) alone. If fresh, ride in all zones and may be a group ride. Be smart!

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.