Triathlon: Half-Ironman (70.3) triathlon race plan, Intermediate: 7.25 to 14.25 hrs/wk

Average Weekly Training Hours 09:53
Training Load By Week
Average Weekly Training Hours 09:53
Training Load By Week

Are you an experienced and fit triathlete looking for a new challenge, maybe a longer race? Well how about a half-ironman distance event? This 12-Week plan might be just what you need, read on.

You are a triathlete with experience at sprint and Olympic-distance racing. You keep in good condition most of the year. You currently swim two to three times per week and this may or may not be with a masters team. You are cycling two to three days per week and a two-hour ride is normal for you. You run two to three days per week, with the long run of the week lasting about an hour. Strength training may or may not be part of your weekly routine. A suggested strength training routine is included in the plan for athletes wanting to compliment their endurance training with strength training.

In short, you think of yourself as an intermediate triathlete with a good base of swimming, cycling and running. You've thought about racing longer distances, but just haven't gotten around to making yourself a plan. If this description fits you, this may be the plan you’ve been looking for.

You can view a portion of the plan by selecting Plan Preview. Throughout the plan, weekly training hours range from 7:15 to 14:15. This plan builds the long run to 2:15 and the long ride to 4:30. This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Ironman Distance Beginner Plan.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

This plan appeared in "Triathlete Magazine."

Sample Day 1
1:00:00
SM

Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.

Sample Day 2
1:00:00
Lactate Threshold (LT)

BT: This workout utilizes your T1-pace for the main set. The main set is some combination of distances lasting 20 to 40 minutes, with a good portion of the set at T1-pace or slightly (two to five seconds) faster. Swim segments might be 50 to 200 yards or meters long and depending on the length of each swim, rest intervals are five to 20 seconds long. The goal is to sustain T1-pace, or slightly faster. These workouts are often referred to as lactate threshold or anaerobic threshold workouts and it is important to be well rested heading into a muscular-endurance session. Select Workouts in a Binder (M) card.

Sample Day 2
0:30:00
Cadence - Zones 1-2

Run a flat to gently rolling course in heart rate Zones 1 to 2. No need to "push" Zone 2. Within the run, check leg speed a few times by counting your left foot strikes for 15 seconds. The total should be 21 or more.

Sample Day 3
0:45:00
Isolated Leg

This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.

Sample Day 4
0:30:00
Formwork

The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )

Sample Day 4
0:45:00
Cruise Intervals - Z3

BT: These intervals begin work on lactate threshold speed. On a mostly flat course or treadmill, complete the number of assigned repeats for the minutes indicated on your plan, allowing heart rate to rise into Zone 3 over the course of the interval. Take recovery time as indicated on your plan, between work intervals. Begin timing the interval as soon as effort is increased. After heart rate reaches Zone 3, hold it there until the end of the interval.

Sample Day 5
1:00:00
Recovery - 90rpm

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Gale Bernhardt
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Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com