Milestone Racing- Ironman 70.3 24 week Plan (Mid Volume)

Author

Derek Stone

All plans by this Coach

Length

24 Weeks

Typical Week

4 Run, 3 Swim, 3 Bike

Longest Workout

1:00 hrs swim
2:55 hrs bike
2:00 hrs run

Plan Specs

triathlon beginner intermediate 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:16
Training Load By Week
Average Weekly Training Hours: 09:16
Average Weekly Breakdown

Derek Stone

Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.

Back to Plan Details

Sample Day 1

0:51:00
77TSS
FTP TEST

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

0:25:00
914m
20.8TSS
Base 1000

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
6x25 all fast @ 15 SR

Cool Down:
100 EZ

Sample Day 2

0:30:00
30 Minute Base Run

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

0:46:00
36.3TSS
6x20 seconds (70.3 base)

6x20 all out efforts at 130% of your FTP. 5 minutes recovery between each effort.

Sample Day 4

0:25:00
1097m
20.77TSS
Base 1200

Warm Up:
100 EZ
8x25 kick with board @ 15 SR 

Set:
10x25 zipper drill @ 10 SR (see Link below)***
50 EZ 
10x25 drill @ 10 SR (see link below)*
50EZ
8x25 all fast @ 15 SR

Cool Down:
100 EZ

Sample Day 4

0:35:00
35 Minute Base Run

35 Minute Base Run

Main: 35 minute continuous run. Hold a comfortable pace.

Sample Day 5

1:07:00
72TSS
Increasing Sweet Spot intervals

4x10 minute Sweet Spot efforts beginning at 88% and topping out at 93% before falling back to 88%

Milestone Racing- Ironman 70.3 24 week Plan (Mid Volume)

$150.00 - Buy Now