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

CertsDesigned for: the advanced, experienced, and committed triathlete. This program is designed to optimize your elite performance but is a little more time consuming. This is what it takes to be on the top of the amateur and age group ranks; are you ready?

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


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


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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., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


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


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


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day -4
1:06:00
3 x 12 min Zone 4

3 sets of 12 mins in Zone 4

Sample Day -1
1:15:00
12mi
MP 12-Miler 2x (4/1)

Pattern is: 2 miles build to Steady then (2x) 4/1 - 4 miles slightly faster than marathon pace, 1 mile let HR drop at least 10 bpm. Slightly faster than Race Pace means 8-15s per mile quicker than likely pace on race day. Base your target pace on reality! Heart rate should not leave the top of your Z3 heart rate zone.

Sample Day 1
1:30:00
1.5 hr aerobic 3 x 15 steady

30 mins easy Z1 3 x 15 mins Steady Z2 with 5 mins easy between each 30 mins Z1 balance walk as needed to maintain HR cap

Sample Day 3
1:12:00
8mi
90TSS
61 Cutter

1 mile easy warm up 6 x 1 mile efforts descending by 5sec/mile starting at Threshold/10k pace with 1 minute rest between each 1 mile easy cooldown

Sample Day 6
2:00:00
15mi
MP 15-Miler 3x (3/1)

3 miles build to Steady Z2 pace; then Pattern is: (3x) 3 miles slightly faster than Race Pace followed by 1 mile run 1 minute per mile slower than Race Pace; use choice Cool Down easy. Slightly faster than Race Pace means 8-15s per mile quicker than likely pace on race day. Base your target pace on reality! Heart rate should not leave the top of your Mod-Hard Z3 heart rate zone.

Sample Day 10
1:05:00
8mi
90TSS
32 drop

1 mile easy WU 3 x 2 mile loops 1. Z2 Steady 2. Z3 Tempo 3. Z4 Threshold 1 mile easy cooldown

Sample Day 13
2:00:00
13.34mi
The Guantlet

Running of all kinds on the track. Grab a big drink in between big sections.

The Training Plan Source Powered By IREP Athletics
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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.