Half-Ironman 70.3 Training Plan (Intermediate, Qualify, 20 weeks, Reusable)

Average Weekly Training Hours 09:37
Training Load By Week
Average Weekly Training Hours 09:37
Training Load By Week

This is a 20 week plan designed for an intermediate to World Championship Qualifying Athlete that has been competing in Ironman 70.3 races for at least 1 year. This plan is designed for the athlete that is ready to stop finishing 70.3 and ready to start racing the 70.3 distance! It has a minimum of 7 hours and a maximum of 14 hours per week. Every 4th week is a recovery week. If you buy this plan and then decide it was a little too much training for your time available (we've all overestimated our time available), completing at least 75% of the training per week should still set you up for a good race day! Testing will be done on week 4,and 12. Testing is an important part of training that will help you readjust heart rate and power zones to promote further improvement. This plan uses Joe Friel Heart Rate zones and Andrew Coggen's Power Zones. Both of these can be calculated within Training Peaks under the settings/zones section within your personal profile. Through out this training plan email me coachjacob@empowertri.com or check our website (www.empowertri.com) for more resources or to learn more about my coaching philosophy and training plans.

Sample Day 2
0:30:00
1372m
6 x 250 1500 Yds

Warm-up
250 swim. Usually after 5-10 minutes of stretching on the deck.
Drill Set
5 x 50 drill
Main Sets
250 swim. 50 easy/75 hard/50 easy/75 hard
250 pull. Hypoxic set: swim this 3/5/7 x
25 yd hypoxic.
250 swim. 100 hard. 10 sec rest. 50 easy. 10 sec rest. 100 hard.

Warm Down
250 swim
Total: 1500 yds

Sample Day 2
1:00:00
18mi
Z - 2 Technique Bike

Warm up: 10 Min. 10 min. Zone 1-2 spin (focus on pedal stroke) 5 x 20 sec. fast spin (>110 rpm); 40 sec. easy. Main Set: 40 min. 40 Minute steady state Z-2 Every 10 min pick up cadence to >110 rpm for 40 sec. Warm down: 5 Min. 5 min zone 1-2 spin

Sample Day 3
0:50:00
16 x 1 Minute Intervals

Warmup:
2 Minutes in HR Zone or Pwr Zone 1
1 Minute in HR Zone or Pwr Zone 2
2 Min increasing to HR Zone or Pwr Zone 3
One Leg Drills:
1 x 1 Min Right Leg
1 x 1 Min Left Leg
1 x 1 Min Right Leg
1 x 1 Min Left Leg
3 x 30 Seconds HR Zone or Pwr Zone 3 (high cadence >110 rpm) with 30 RI
90 Seconds easy peddling
Main Set:
16 x 1 Minute Intervals w/ 1 Minute recovery between each interval
Push the work intervals up to HR zone or Pwr Zone 3.
Warm Down:
5 Minutes of easy peddling.

Sample Day 4
0:30:00
2mi
Z-3 - 3 x 800s or 1/2 Mile Intervals

Warm up: 6 Minutes 6 minutes of easy running into faster, relaxed pace run ( do not exceed zone 3) Main set: Approximately 45 minutes 3 x 800 in zone 3 with equal amounts of rest between each. e.g. if you run an 800 in 4 minutes you should follow by 4 minutes of rest (walking/jogging). The goal for these 800s is to keep them fairly consistent withing 5-10 seconds. This will help with pacing and muscular endurance Warm down: 4-5 minutes 1 x 800 jogging and walking Follow with 10-15 minutes of static stretching.

Sample Day 4
0:30:00
1234m
Technique Set-1

Warm-up 200 swim. Usually after 5-10 minutes of stretching on the deck. Drill Set 5 x 50 Drill Kick Set 2 x 50 Kick with fins -no board. Face down look up to breathe. Practice getting back to neutral swim (floating) position after each breathe Main Set 4 x 100 Focusing on DPS on every 100. Goal toward 14 strokes per link Swim Set 1 x 200 Pull Focus on DPS Warm Down 100 - 200 swim Easy Recovery Total: 1350 yds.

Sample Day 5
1:00:00
2332m
Technique Swim 7

Warm-up
200 swim. Usually after 5-10 minutes of stretching on the deck.
Drill Set
10 x 75 Drill (Odds with fists)
Kick Set
4 x 50 (on 1:00) Kick with fins and board. Focus on the up kick.
Main Set
5 x 100 ( on 2:00) Focusing on DPS on every 100. Goal toward 14 strokes per link
Swim Odds with fists
Kick Set
4 x 50 (on 1:00) Kick with fins and board. Focus on the up kick.
Swim Set
1 x 200 Pull Focus on DPS
Warm Down
100 - 200 swim Easy Recovery
Total: 2250 yds.

Sample Day 5
0:30:00
S & E

Warm up:
Jog - 5 minutes followed by dynamic stretching (Elbow to knee lunges, Arm swings, Jumping Jacks)
Glute Bridge (3 sets x 15 sec. holds)
Main Set:
One leg Squat no weights - 3 sets, 15 reps, Rest 10 secs.
Side Steps - 3 reps, 5 steps each direction, Rest 10 secs.
Cable Drive Back -2 sets, 15 reps, Rest 10 secs.
Dumbbell Bench press - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs.
Lat Pull Down - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs.
Deep Swimmer's Press - 3 sets, 15 reps at 40-60% RM, Rest 10 secs.
Bent over Row - 3 sets, 15 reps at 40-60% RM, Rest 10 secs.
Core:
Scissor Kicks - 3 sets, 15 reps
Plank - 3 sets, 1-2 min
Medicine Ball Twist - 3 sets, 15 reps
Warm down:
5-10 minutes of static stretching

Jacob Brickman
|
Empower Triathlon

At Empower Triathlon, we strive to empower athletes to reach fitness and race goals this season and exceed them the next. We believe that adult endurance sports are a lifestyle that can and should last a lifetime. Through sustainable gains, athletes can reach their goals through steady progression and exceed their goals through consistent training. There are no limits. There are no short cuts.