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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

Plan Specs

triathlon half ironman intermediate

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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:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:32 hrs 2:00 hrs
1:49 hrs 0:49 hrs
3:33 hrs 3:30 hrs
—— ——
0:14 hrs 0:30 hrs
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
—— ——
0:14 hrs 0:30 hrs
0:48 hrs 1:00 hrs

Training Load By Week

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

Sample Day 1

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 2

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 2

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 3

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 3

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 4

30-60 min yoga class or dvd

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

Sample Day 5

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.

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