Milestone Racing- Ironman 70.3 24 week Plan (Low Volume)
Author
Derek Stone
All plans by this CoachLength
24 Weeks
Typical Week
3 Bike, 3 Swim, 3 Run
Longest Workout
1:00 hrs swim
2:55 hrs bike
1:50 hrs run
Plan Specs
triathlon beginner power based pace based
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Summary
A 24 week training plan geared to prepare you for a 70.3 race. This is power based and best completed on a trainer. Run workouts will have a mix of pace-based and also perceived effort.
Stats
Sample Day 1
Today is the day you're going to suffer for 20 minutes! a 20 minute best effort for 20 minutes to determine your threshold.
Sample Day 2
Warm Up:
100 EZ
6x25 kick with board @ 15 SR
Set:
8x25 zipper drill @ 10 SR (see Link below)***
50 EZ
8x25 drill @ 10 SR (see link below)*
50EZ
4x25 all fast @ 15 SR
Cool Down:
100 EZ
Sample Day 2
30 Minute Base Run
Main: 30 minute continuous run. RPE (Rate of perceived effort) should be about a 5 out of 10.
Once you are complete with the 30 minute run, complete 4x20 second strides. Recovery should be a walk back to the start of the stride.
Sample Day 3
6x20 all out efforts at 120-130% of your FTP. 5 minutes recovery between each effort.
Sample Day 4
Warm Up:
100 EZ
6x25 kick with board @ 15 SR
Set:
10x25 zipper drill @ 10 SR (see Link below)***
50 EZ
10x25 drill @ 10 SR (see link below)*
50EZ
6x25 all fast @ 15 SR
Cool Down:
100 EZ
Sample Day 4
35 Minute Base Run
Main: 35 minute continuous run. Hold a comfortable pace.
Sample Day 5
4x10 minute Sweet Spot efforts beginning at 88% and topping out at 93% before falling back to 88%