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

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week

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.

Sample Day 2
1700 w/main set 8 x 100's

Warm up 200 swim, 100 pull, 200 swim, 100 kick, 200 swim with paddles and pull buoy Main set 8 x 100 steady on 15 sec rest 100 easy cool down

Sample Day 3
1 Hour In The Blender HR based

10 min spin thinking about cadence, smooth pedal stroke and power around the full stroke
Spin Up as follows:
2 min @ effort 6/10 followed by 30 sec @ 9/10
2 min spin @ effort 3/10 recovery
Main Set X 3:
5 min @ effort 7/10
1 min @ effort 8/10
30 sec@ effort 9/10
30 sec @ effort 10/10 Full Gas!!
Rest Interval: 2 min @ zone 2 effort 3/10
repeat for a total of three sets
Cool Down 10 min EZ spin focus on cadence

Sample Day 3
Brick Run 10 min

Endurance pace. Be SURE not to over do the effort level here. This is totally conversational effort! You have to force yourself to respect the slower pace so you don't over do it when combined with the whole distance of your race. Start the run no more than 10 min after bike is finished. Rehydrate with 16 ounces of fluid within 20 min. Snack with protein and carbs within 45 min.

Sample Day 4
1550 w/ 400's and 150's tempo

Warm up 300 swim, 4 x 50 sprint 25/ EZ 25 200 EZ Main set 1 x 400 at 70% effort w/20 sec rest 2 x 150 at 80% effort w/ 10 sec rest Cool down 150 easy

Sample Day 4
35 min cruiser with surges/strides

35 mins ez. Insert 5 x 5 sec surges in there every few minutes once you are warmed up. 4 x 20 sec strides at the end.

Sample Day 5
30-60 min yoga class or dvd

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Sample Day 6
34 miles w/ 4 X 8 min @ Tempo w/ burst

Get a good dynamic warm up in.
Ride first 20 minutes without any hard efforts. If you encounter any big climbs in the first 20 minutes sit and spin reserving your energy.
Main Set:
4 X 8 min @ tempo or 6/10 effort. Every 2 minutes stand out of the saddle in a harder gear for 15 seconds then sit and return to tempo.
2 min easy spinning between each.
Ride at endurance effort to complete miles.

Heather Casey, CSCS - RSCC*D, USAT Level 2 - Elite Youth & Jr.
Peak State Fit

Athletes who work with a coach are more likely to see progress and goal achievement than athletes who train on their own. 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 get you to your dreams. Heather’s philosophy of progressing an athlete at their individual pace effectively creates a plan based on metrics but grounded by lifestyle. Each athlete has a path and no two are alike!