Training Plan for 70.3 Races
Swim 2:15 - Bike 3:05 - Run 1:40 - Total: 7:00
Enjoy the day away from training.
DAILY TOTAL: 0:00
600 @ 65% - 400 @ 65-70% - 200 @ 70% with :30 rest
The goal of the set is to hold a consistent pace within each repeat. And as the repeats get shorter, your pace should get faster. Try to hold your stroke count even (take the same number of strokes per lap) throughout the set.
x 100 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim) with :10 rest
DAILY TOTAL: 0:45
15:00, begin with an easy spin in a high gear and gradually build to 65%.
Raise your HR as close to 70% as you can without going above it and keep it
there for 50 minutes. You should stay in your small chain ring and spin
This will help you develop a smoother pedal stroke than if you spun at a slower cadence in your large chain ring.
For the remaining 10 minutes, let you HR dip below 65%.
DAILY TOTAL: 1:15
Jog easy for the first 10 minutes, keeping your HR below 65%.
During the middle 30 minutes, keep your HR steady as close to 70% as you can. Keep your shoulders and upper body relaxed, while initiating your arm swings from your elbows -- think of them as the pistons that drive you forward.
Bring your HR back down to 60-65% during the remainder of the run.
6 x 250 @ 70% with :20 rest; best average
Try to hold consistent repeat times throughout the set. Work on perfect, relaxed technique and an even stroke count.
200 easy swim, your choice
DAILY TOTAL: 1:30
800 Swim (every 4th 25 is backstroke)
x 200 with :20 rest
4 x 100 with :10 rest
8 x 50 with :10 rest
Get your HR as close to 70% (without going over) as you can during the entire set. As the repeats get shorter, you will probably have to put more effort into them in order to get your HR up to 70%. This is a great way to begin the process of teaching your body to go faster while staying aerobic.
No added rest during the set.
300 easy swim, your choice
DAILY TOTAL: 0:45
SatSaturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it is important to perform the warm up and drills on a regular basis during the pre-season period -- you can finish the ride outdoors if this option is available. In addition, there will be times when the main set will guide you to a more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workout without unnecessary risk of injury or burnout.
DAILY TOTAL: 1:20
SunThese two sessions should be done back-to-back, in either order. If you live in a warmer climate and can ride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run first before finishing off with a cool down spin indoors.
DAILY TOTAL: 1:25