Advanced Half Ironman 70.3 Block I

Average Weekly Training Hours 15:29
Training Load By Week
Average Weekly Training Hours 15:29
Training Load By Week

IREP Athletics coaches are degreed and certified professionals that pride themselves on producing dynamic and cutting edge research based training programs that foster results and performance improvements.

This program is designed to specifically target and develop the build phase of the individual in the final specific race preparation phase. Weekly training volumes are 14-16 hours and is geared toward the working athlete with long rides and runs on the weekends.

This plan will use various forms of steady state and interval workouts with built in skill development to tax the appropriate systems needed to stimulate beneficial phsyiological adaptations. Expect to see major increases in Functional Threshold Power, Critical Swim Speed and Running economy. Your season is built on a solid foundation the base training sets the tone for the rest of the season.

The mesocycle is a 3 week progression with week 4 as a rest and test week to allow for a full adaptation response.

This plan comes with enhancement add-ons which can be found at

Scott Proscia, BS ATC M.Ed ACSM-CPT
Head Performance Coach

Anthony Ross, ATC CSCS M.Ed
Head Strength and Conditioning Coach

I.R.E.P Athletics believes in providing custom cutting edge training programs based on scientific research. Each and every program is developed for the specific needs of the individual athlete. From first-time 5k’er or someone who might just want to lose weight up to professional level competitors maxing out their genetic potential.

I.R.E.P believes in a team centered approach. At I.R.E.P our speed, strength, and endurance coaches analyze the specific needs of the athletes’ sport and current ability level in order optimize each training session and each rep performed to maximize gains. At I.R.E.P Athletics we en-vision a program with the end goals in mind in order to make a program that will make you, The Athlete, Respond, Evolve and Perform to the best of your ability. Welcome to I.R.E.P Athletics.

I.R.E.P. Athletics Endurance Coaching

Utilizing years of review of scientific research a customized program will be developed for each individual to meet their specific needs and goals. Whether you are aiming to finish your first 5k to making the podium at Ironman Kona we will work together on designing a plan for you. At I.R.E.P we believe that every athlete regardless of ability, event, distance or goals requires our full attention.

To make sure that You “Respond, Evolve, and Perform” you will have two certified professionals developing your programming

Sample Day 1
Broken Swim 1850

This is meant to be a long swim with structure to break it up. 300 warm up as 3 x 100 last 25 of each 100 as 25! (sprint) 600 as 4 x 100 with 50 kick between each 450 as 3 x 100 with 25 R side / Kick 25L side kick between each 2 x 100 as 25!/25EZ/25 burst at 12.5/25EZ 1 x 100 IM 200 choice Cooldown

Sample Day 1
75 mins Aerobic Bike 40 mins sustained HC

20 mins easy Z1
40 mins sustained high cadence 90+ rpm
balance easy Z1

Sample Day 2
75 min Cadence Run

5 minute warmup Z1 5 minute Dynamic Mobility (butt kicks, paw drill, B skips, lunge w overhead reach) 3 x 20 minute as 10 minutes downhill 95-105 spm 10 minutes uphill 85-95 spm no break between sets (Z2 5 min easy cooldown cap at top of Z1 The key here is to find a nice long gentle grade, If you have something off road that works too as the impact forces are slightly higher for this workout.

Sample Day 2
6/6, 5/5, 4/4

600 Buoy/Paddles/Band 4 x 150 @ CSS pace +5 seconds 500 Buoy/Paddles/Band 4 x 125@ CSS pace +5 seconds 400 Buoy/Paddles/Band 4 x 100@ CSS pace +5 seconds

Sample Day 3
2 x 20/10

10 minute warm up easy 2 x 20 minute top of Z4 1 minute transition to bike 10 min Run Z4 10 minute Cooldown

Sample Day 4
3 x 12 min Zone 4

3 sets of 12 mins in Zone 4

Sample Day 4
Red Mist

4x 400m at CSS pace + 6 sec /100m 3x 400m at CSS pace + 5 sec /100m 2x 400m at CSS pace + 4 sec /100m 1x 400m at CSS pace + 3 sec /100m The best way of swimming it is by using a Wetronome or Tempo Trainer Pro in lap interval mode to pace you perfectly through each swim, taking one beep rest between 400s - which for most swimmers will be 20-30 seconds recovery. If you are swimming without a beeper, use a turn around time to give you between 20 and 30 seconds rest. Finis Tempo Trainer: In 'Lap Interval Mode' (modes 1 or 2 on the Tempo Trainer Pro) set the Tempo Trainer to a speed that you wish to swim at per 25m (or 25yd or 33m in those pools). Like a 'beep test' in the gym you then simply pace your swim so that you are pushing off on each lap on the beep. Most swimmers have very poor pacing, starting to fast and then fading which greatly harms their performances. In fact many swimmers set PBs the very first time they use a stroke beeper for this reason!

The Training Plan Source Powered By IREP Athletics
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.