ADVANCED Half IRONMAN 70.3. 13-15 hrs per week. 12 Week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 12:07
Training Load By Week
Average Weekly Training Hours 12:07
Training Load By Week

For experienced athletes ready to reach a higher level. Peak for your key IRONMAN 70.3 distance event with 9-11 workouts per week, including two big weekend rides and a midweek long-run.

This plan uses Training Peaks Workout Builder so you have the option of uploading the workouts to your training devices.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

There are 3 swims, 3 cycles, 3 or 4 runs and a 1 or 2 strength workouts. There's a day off each week and every fourth week is designed to help your body adapt and recover. There is a long run in mid-week and two rides at weekends. To be successful with this plan you should have at least 18-months experience of triathlon. Start any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the harder 2 weeks (JPG)

QUESTIONS?

Email the coach: info@myprocoach.net

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our plans for all triathlon distances. 

 

Sample Day 1
0:53:00
74.1TSS
Speed Workout Reps

A run session with short sharp efforts and a focus on technique. 

Warm Up: 
15mins in Zone 2.


MAIN SET:
10x1:30m. Aim for Zone 5. +2:00 jog recoveries.


Warm Down:
5mins in Zone 2.

Sample Day 1
1:05:00
2800m
Endurance Pool Swim

Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.


MAIN SET:
8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests.


Warm Down:
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

Sample Day 2
0:46:00
54.3TSS
Speed Workout. 3x(1,2,3)

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
15mins easy in Zone 2,


MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests


Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 2
1:00:00
2600m
Threshold Pool Swim

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

MAIN SET:
4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.


Warm Down:
All in Zone 2.
200 choice, 100KICK, 100BACK/BREAST.

Sample Day 3
1:30:00
127.1TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour.

Sample Day 4
0:50:00
2100m
Recovery Pool Swim

Use this swim to help recover from yesterday's run. All in Zone 2.

200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.

Sample Day 4
0:35:00
48.3TSS
Easy Run

Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.

Phil Mosley
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My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: info@myprocoach.net