70.3 Training Plan (Beg.) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
Training Load By Week

This plan is developed for the athlete who has not completed a 1/2 IM distance triathlon, but has completed an Olympic or Sprint distance triathlon and is looking for a basic program designed to comfortably finish a 1/2 IM Triathlon. This plan is 16 weeks in duration and consists of 2 workouts per week in each sport with 2 additional weight training sessions. The total volume is between 5-9 hours a week. The athlete should be able to swim 1500 yards in one session, bike for 2 hour in one session and run/walk for 60 minutes in one session. It is NOT essential that the triathlete be able to match these distance, but it is encouraged.

Sample Day 1
0:45:00
Custom

WU: 10-15' easy run to loosen up MS: 20' all out effort. Make sure to record your average and max HR for that 20' period. Send that information to me, I will use that to calculate your HR training zones for running. CD: 10-15' easy jog/walk cool down

Sample Day 2
2012m
Custom

WU: 300 easy MS: 1x1000 all out time trial in the pool. Record your total time and then determine your average pace per 100 yards or meters. This will be your T-Pace CD: 200 easy choice

Sample Day 3
1:00:00

Start out at Z2 and over 20', gradually work our way up to Z3 for the next 20' then back down to Z2 for the last 20'

Sample Day 4
0:35:00
Custom

10' easy then 5x800 in Z3 with your recovery time equal to your work time for the 800s. 10' easy cool down

Sample Day 6
2:00:00

Ride for 2h in Z2-3. Stay light on the pedals and spin

Sample Day 6
0:30:00

Run 30' off the bike in Z1-2

Sample Day 7
2:00:00

Ride for 2h in Z2-3. Stay light on the pedals and spin