Raleigh 70.3 2017 Intermediate 16 week plan

Average Weekly Training Hours 09:43
Training Load By Week
Average Weekly Training Hours 09:43
Training Load By Week

The 16-week Intermediate Raleigh 70.3 training plan is for the triathlete with one or more seasons of training under his/her belt, and ends on June 04, 2017. Athletes choosing this plan have already done a few races including a Half-Iron or are coming into triathlon from another endurance sport. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. Monday is a typical recovery day. The biggest week is 12.5 hr (with options for more) and the smallest is 7.5 hours. The early weeks focus on aerobic development with a limited amount of threshold-type training. The later weeks include a fair amount of threshold and sub-threshold intervals as well as race-specific intensity workouts. The program includes effort levels & heart rate guidelines for the swim and run, and HR/power targets for the bike. Assumptions: athletes can run an hour, ride 1.5 hour, and swim 1,500 yards in separate workouts without difficulty.

Sample Day 2
0:45:00

WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance

Sample Day 2
0:30:00
3.5mi

run 30min easy-steady (Z1-2)
goal is to keep stride rate over 88/min, work towards this if you're not there.

Sample Day 3
0:50:00
1829m

swim 2k: 500 easy 8 x 50 drill 25, easy 25 on :10 300 kick 8 x 100 steady mid Z2, pull 4 of them, on :15 50 cooldown

Sample Day 3
1:15:00
22mi

ride 1-1.5 hour easy to low Z2

Sample Day 4
0:45:00
5mi

run 40-50min easy on soft surface.
Keep cadence over 88/min. Good relaxed form.

Sample Day 5
0:45:00

WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance

Sample Day 5
0:50:00
1829m

swim 2k:
500 easy
4 x 50 kick on :10
3 x 300 (200 cruise, 100 build to fast) on :30-40, pull 1 optional
6 x 50 Powerstroke 25, easy 25 on :10
100 cooldown

Marty Gaal, CSCS
|
1971

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.