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Final 8 Week Push to 70.3 Half Ironman Distance for Hills Course


Heather Casey, CSCS, USAT L2 Coach -

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8 Weeks

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Plan Description

USAT Level IIE Coach Casey designed this 8 week training plan as a final push for a 70.3 distance event with hills in mind! You can use this plan to get strong for riding and running hills or for getting stronger to tear up those flat courses. The plan can be used for beginner (first time half distance athletes) to intermediate level.

Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan. Each week will feature at least one new core workout.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:32 hrs 2:00 hrs
Swim x3
1:49 hrs 0:49 hrs
Bike x2
3:33 hrs 3:30 hrs
Day Off x1
—— ——
Strength x1
0:15 hrs 0:30 hrs
X-Train x1
0:48 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:32 hrs 2:00 hrs
1:49 hrs 0:49 hrs
3:33 hrs 3:30 hrs
Day Off
—— ——
0:15 hrs 0:30 hrs
0:48 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

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