Half Ironman (70.3) Triathlon Training Plan - 20 Weeks

Average Weekly Training Hours 10:58
Training Load By Week
Average Weekly Training Hours 10:58
Training Load By Week

This training plan is designed for the intermediate/advanced triathlete looking to move up in distance to the Half-Ironman (70.3) or to improve upon a previous race result.

This plan averages approx 13 hrs / week (maximum of ~18 hrs) and begins with three (3) swims, three (3) bikes, and three (3) runs. Over time, two (2) additional runs are added in the form of "bricks" (bike + run). Two (2) weekly strength training sessions are also built into the plan. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably complete 2600 yards of swimming, 1hr 15min of cycling and 45 min of running.

- 3 Swims
- 3 Bikes
- 5 Runs*
- 2 Strength Training Sessions

* 2 of the Bikes are "Bricks" (Bike + Run) and include relatively short runs immediately after the bike workout.

Sample Day 2
0:45:00
Force + Spin Ups

** Purpose **
To work on your muscular force, pedaling efficiency via speed skill drills and aerobic endurance.

** Warm-Up **
- 10 min Z1 -> Z2

** Main Set **
- 05 min Z2
- 4 x [Force Reps* + 2 min EZ Spinning]
- 05 min Z2
- 3 x [1 min Spin-Up** + 3 min EZ Spinning]

** Cool-Down **
- 05 min Z2 -> Z1

* Force Rep = In a big gear (ex. 53x14) start from a near-stop and accelerate with peak power for 10 seconds

** Spin-Up: In a low (easy) gear, gradually increase cadence to maximum. Do NOT bounce. If you start to bounce, slow your cadence until you bounce no longer (this is your "maximum" cadence). Aim for 100 - 120 rpm and focus on relaxation of the lower legs, feet and toes.

Sample Day 3
0:45:00
Aerobic Threshold

** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury.

** Main Set **
Run in Z2 for the duration specified.

Sample Day 3
0:55:00
2377m
Kick Focus [100 Free + 100 Kick]

** Purpose **
Swim workout with a kick focus to improve your swim kick and give your legs a chance to move some blood in a low impact form (recover).

** Warm Up **
- 300 Free EZ/Z1

** Drills **
- 8 x 25 w/ 0:15 RI
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill

** Main Set **
2 Rounds of the following:
* Round START *
- 100 Free (100 Fast)
- 100 Kick (75 EZ + 25 Fast)
- 100 Free (75 Fast + 25 EZ)
- 100 Kick (50 EZ + 50 Fast)
- 100 Free (50 Fast + 50 EZ)
- 100 Kick (25 EZ + 75 Fast)
- 100 Free (25 Fast + 75 EZ)
- 100 Kick (100 Fast)
- 100 Free (100 EZ)
* Round END *

** Cool Down **
- 300 Choice EZ/Z1

Sample Day 4
0:45:00
Power + Aerobic Threshold

** Purpose **
To work on your muscular force, max power and aerobic endurance.

** Warm-Up **
- 10 min Z1 -> Z2

** Main Set **
- 10 min Z2
- 2 x [1 min All Out + 4 min EZ/Z1 Recovery]
Evens = 60 - 70 rpm
Odds = 85 - 95 rpm
- 05 min Z2

** Cool-Down **
- 10 min Z2 -> Z1

Sample Day 5
0:45:00
1829m
Drills

** Purpose **
To improve basic swim technique.

** Warm Up **
- 300 Free EZ/Z1

** Drills **
- 8 x 25 with 0:15 RI
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill
NOTE(1): See attached document for drill descriptions/videos.
NOTE(2): If needed, take add'l rest between drills
NOTE(3): Work both sides (i.e. swim down-n-back facing same direction)
NOTE(4): Practice does NOT make perfect. Perfect practice makes perfect.

** Main Set **
- 4 x 50 Fast with 0:30 RI (Focus on technique)
- 1 x 200 Z2 with 0:30 RI
- 8 x 25 Drills with 0:15 RI
- 4 x 50 Fast with 0:30 RI (Focus on technique)
- 1 x 200 Z2 with 0:30 RI
- 1 x 200 Build to max speed with perfect technique

** Cool Down **
- 300 Choice EZ/Z1

Sample Day 5
0:30:00
Pick-Ups [1min]

** Purpose **
Work on muscle recruitment, endurance capacity and technique via short, high intensity intervals with full recovery.

** Warm Up **
- 05 min Z1 -> Z2

** Main Set **
- 4 x [1 min Z4/Z5 + 4 min Z2]

** Cool Down **
- 05 min Z2 -> Z1

Sample Day 6
1:15:00
Aerobic Threshold

** Purpose **
Train your Aerobic Endurance engine to work on endurance, fuel economy and resistance to injury.

** Warm-Up **
- 15 min Z1 -> Z2

** Main Set **
- 45 min Z2

** Cool-Down **
- 15 min Z2 -> Z1

Max Spradley
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Mile High Multisport

As a coach with Mile High Multisport, I provide endurance coaching designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.