140.6 extension 16 week from 70.3

Average Weekly Training Hours 03:30
Training Load By Week
Average Weekly Training Hours 03:30
Training Load By Week

16 Week extension from a 70.3 race to a 140.6 ... extend the training you had to build to a 70.3 and take you to the 140.6 distance crossing the finish line knowing you did it right

Sample Day 1
2000m
2000 Swim Ladder

Short but sweet! Make the short intervals fast and the longer intervals steady! You can take 30 secs to recover between intervals --- 200 warm up --- 100 - Freestyle Fast --- 200 - Aggressive (slightly slower than Fast) --- 300 - Moderate --- 400 - 70.3 Race pace (Pretend you're racing) --- 300 - Moderate --- 200 - Aggressive --- 100 - Give me all you have left! --- 200 Cool down

Sample Day 6
50mi
50 Miles !! simple and easy

Use your bike nutrition ... no time constraint just put time in the saddle 50 big ones :) You can split it up 25 / 25 with a small break between if needed

Sample Day 7
1:15:00
1:15 run at pace

15 min warm up -
1 hour at pace half marathon pace

Sample Day 9
1:00:00
1 hr Run

Pretty simple here: 1 hour run in zone 3. This is not intended to be a super intense session, but rather just enjoying a moderately paced effort.

Sample Day 10
1:15:00
Trainer

5 min easy spin to warm up (Cadence 90 throughout
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Main Set:
1 min hard (zone 4-5), 1 min rest
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2 min hard (zone 4-5), 1 min rest
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3 min hard (zone 4-5), 1 min rest
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4 min hard (zone 4-5), 1 min rest
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5 min hard (zone 4-5), 1 min rest
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4 min moderate (zone 4), 1 min rest
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3 min moderate (zone 4), 1 min rest
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2 min moderate (zone 4), 1 min rest
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1 min moderate (zone 4), 1 min rest
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Recovery:
5 min easy spin, then repeat Main set

Sample Day 13
2:00:00
BIG TIME

Ride 5 miles 90 cadence do not slack off here I want you to RIDE - Transition quickly and run 1 mile- Repeat 5 X when you are finished you will have ridden 25 solid miles and ran 5 solid miles

Sample Day 14
9mi
3x 3 mile progressive

Find a 3 mile loop/course for this one... or 1.5 out and backs
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You're going to do the loop three times with each loop slightly faster than the previous one. This means you're going to have to hold back big the first 3 miles, and save something for later (I think you see what I'm trying to teach you here)