6 Week 70.3 Base Training Plan

Average Weekly Training Hours 06:47
Training Load By Week
Average Weekly Training Hours 06:47
Training Load By Week

This six-week base training program is best utilized by the beginner to intermediate triathlete preparing for a traditional 12 -14 week 70.3 training program. Focus is placed on diversifying workouts effectively, practicing multi-workout days and preparing your lifestyle for triathlon training.

Sample Day 1
0:30:00
Run: Easy 30

Easy Run, zone 2-3

Sample Day 1
0:30:00
Full Body #1

This workout has been created to target fundamental muscle groups used by runners and triathletes. The progression should be followed as listed as warmup and movement preparation are followed by strengthening. Exercises are paired and should be alternated within each pairing. Two - Three sets of each pairing should be performed. Form and functional use of muscle groups should be considered throughout the program. Set#1 Cat/Camel Stretch x 5 Prayer Stretch (w/ lateral variation) x 10s hold each direction Set #2 Inch Worm Walkout w/ Up Dog/Down Dog x 4 Spider Man w/ Thoracic Rotation x 4 (each direction) Set #3 Bird Dog (from hands as a progression) x 10 (each side) Bridge (SL as progression) x 10 (each side) Set#4 SL Dead Lift (w/ weight as progression) x 10 (each side) High Plank Knee to Chest x 10 (each side) Set#5 Squat Correction (SL elevated as progression) x 10 Side Plank (on hand as progression) x 10 (rep = hip lifts) Set#6 SL-SA Row w/ Theraband (SL w/ deadlift as progression) x 10 1/2 Kneeling Shoulder Press w/ weight x 10 (each side)

Sample Day 2
1:00:00
Bike: 60-min, zone 2-3

60min, zone 2-3

Sample Day 3
0:30:00
Full Body #2

This workout has been created to target fundamental muscle groups used by runners and triathletes. The progression should be followed as listed as warmup and movement preparation are followed by strengthening. Exercises are paired and should be alternated within each pairing. Two - Three sets of each pairing should be performed. Form and functional use of muscle groups should be considered throughout the program. Set#1 Side Lying Thoracic Rotation x 5 (each side) Active Straight Leg Raise w/ one leg on stretch x 8 (each side) Set #2 Side Lying Leg Lifts x 10 (each side ) (w/ weight as progression) Prone Leg lifts x 10 (each side) (on knees & elbows as progression) Set #3 Push-ups on Knees (ALL ABOUT FORM) x 10 Forward Lunge x 10 (each side) Set#4 SL Heel Raises x 10 (each side) SL Lat Pull Down w/ Theraband x 6 (each leg) Set#5 Goblet Squat x 10 Plank x 30s (on hand as progression) Set#6 Lateral Band Walks w/ Theraband around ankles x 6 steps (each direction) SL Curl to Shoulder Press w/ light dumbell x 8 (alternating opposite feet/hands)

Sample Day 3
0:30:00
Swim: 4x250

WU:4x50
MS:4x250, 1-min rest between, progressing intensity, zone 2-4

Sample Day 4
0:40:00
Run: Interval 40

Easy, zone 3-5, 10x10-sec intervals on 4-min

Sample Day 5
0:30:00
Swim: Speed 8x100

WU:4x50
MS:8x100, 30-sec rest, focus on speed, technique, breathing, and relaxing. Zone 3-4

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.