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



This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at 

***It is always recommended to see your physician before starting a new exercise program***

Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


For more information about this plan :

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.


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 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 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
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!

Sample Day 4
3 x 12 min Zone 4

3 sets of 12 mins in Zone 4

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.