12 Week Simple 70.3 Plan

Average Weekly Training Hours 06:55
Training Load By Week
Average Weekly Training Hours 06:55
Training Load By Week

This plan is for someone who can train 6-7 days per week and wants a balanced (2 disciplines each per week). You should have already completed 1 or 2 base phases before starting this plan. If you are 'weak' with one discipline, we recommend additional sessions each week. Our plans are always customizable. Just let us know. Thanks.

Sample Day 1
1600m
1600m

WU: 100 free/100 pull/50 kick/100 free/50 back
MS: 4x200 with 25 drill (fist, SL kick, catch up, 1 arm swimming) then 175 with free
CD: 400 free/back

Sample Day 2
0:40:00
40 minutes

Easy to moderate run except for 4-6 30 second hill sprints in the middle of the run (sprint up, walk down)

Sample Day 3
1600m
1600m

WU: 100 free/100 pull/50 kick/100 free/50 back
MS: 4x200 with 25 drill (fist, SL kick, catch up, 1 arm swimming) then 175 with free
CD: 400 free/back

Sample Day 4
8mi
8 mile

WU: 2 miles, build (start with walking)
MS: 1 mile very hard effort
MS: 2 miles moderate effort
MS: 1 mile very hard effort
CD: 2 miles, descend (finish with walking)

Sample Day 5
1:00:00
Recovery Exercises

Yoga, stretching, foam rolling, etc.

Sample Day 6
0:20:00
20 minutes

easy to moderate effort

Sample Day 6
1:40:00
100 minutes

road or mountain bike at a easy to moderate effort, then finish with the run

Matthew Bryan Parks
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Moving Forward - Triathlon and Endurance Coaching

At Moving Forward, we like to focus on the most individualized approach with each of our athletes. We focus on three key components to your athletic success:

  • Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)
  • Performance Testing: Time Trials, Functional Threshold Power and Power Profiling
  • Highly individualized training plans - updated weekly

All of our athletes are given individualized training plans and sessions. No two athletes are alike.