*** 70.3 Build and Peak Half Ironman Plan - 8 weeks - 12-16hrs/wk - Sunday Race
137 weeks - $79.95
Total Hours: 123
Total Hours: 123
This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Sunday race. The plan starts 8-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Swim
4x100, 1x800, 6x100 3000 Total
Planned Time: 1:00:00
W/U 300, 4x75 - 25K, 25DR, 25, 300 4x100 @ T-Pace + :02 (2:00/2:30SI) 1x800 @ T-Pace Swim first 100 @ T-Pace and hold on (2:00) 6x100 DESC 2-2-2 (2:00/2:30SI) C/D 6x50 Free/Back (:20)
Planned Time: 1:00:00
W/U 300, 4x75 - 25K, 25DR, 25, 300 4x100 @ T-Pace + :02 (2:00/2:30SI) 1x800 @ T-Pace Swim first 100 @ T-Pace and hold on (2:00) 6x100 DESC 2-2-2 (2:00/2:30SI) C/D 6x50 Free/Back (:20)
Workout #2 : Run
Easy to moderate, rolling course
Planned Time: 0:30:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Planned Time: 0:30:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #3 : Other
Planned Time: 0:00:00
Thanks for purchasing this 8 week Build and Peak Plan for 70.3/Half-Ironman. This plan is intense, and is designed for the athlete who wants to be competitive in their age group at an upcoming race. The plan will work well if followed as written, especially for the prescribed intensities. All workouts should also be completed in the order they are listed, if possible. Attached with the plan is a description document with all the terminology definitions. If you have further questions, please feel free to contact me with them at jvance@trainingbible.com. Best of luck!
Workout #4 : Bike
Recovery spin
Planned Time: 0:30:00
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Planned Time: 0:30:00
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Workout #5 : Run
Intervals, grass, 4-5x3 minutes, 5b
Planned Time: 0:45:00
BT: Grass intervals. Warm up + 4 pick-ups. Then 5 x 3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
Planned Time: 0:45:00
BT: Grass intervals. Warm up + 4 pick-ups. Then 5 x 3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
Workout #6 : Run
50% in heart rate zone 2.
Planned Time: 1:10:00
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Planned Time: 1:10:00
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Workout #7 : Swim
3x300, 100, 3x200, etc 2900 Total
Planned Time: 1:00:00
W/U 800 Choice 3x300 DESC 1-3 (:40) 100K 3x200 DESC 1-3 (:30) 100K 3x100 DESC 1-3 (:20) C/D 100
Planned Time: 1:00:00
W/U 800 Choice 3x300 DESC 1-3 (:40) 100K 3x200 DESC 1-3 (:30) 100K 3x100 DESC 1-3 (:20) C/D 100
Workout #8 : Bike
Trainer: Getting aero 50-60 min
Planned Time: 1:00:00
wu: 5 min easy :30 intervals, alternating between 100 rpm and 80 rom 10 min ez riding at 95+ rpm MS: 30 min Z2/RPE 10-12/CP 180 do first and last 10 in aero position CD: 5 min Tip: use same bike set up as race day
Planned Time: 1:00:00
wu: 5 min easy :30 intervals, alternating between 100 rpm and 80 rom 10 min ez riding at 95+ rpm MS: 30 min Z2/RPE 10-12/CP 180 do first and last 10 in aero position CD: 5 min Tip: use same bike set up as race day
Workout #9 : Run
Pick-ups, 20 sec
Planned Time: 0:40:00
After warm-up and running with heart rate mostly in zones 1-2 include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.
Planned Time: 0:40:00
After warm-up and running with heart rate mostly in zones 1-2 include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.