OpenTri Training Plan for 70.3 Races
Week 23

 
Swim 2:30 - Bike 8:40 - Run 4:10 - Total: 15:20


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    400 Swim - 300 Kick - 200 Pull - 100 IM with 15-20s rest interval

    MAIN SET
    1000 Loco Swim:
        1 lap easy, 1 lap hard; 2 laps easy, 2 laps hard;
        3 laps easy, 3 hard; 4 easy, 4 hard; and back down (do 4/4 twice)

    COOL DOWN
    600 Pull @70% -- evenly paced using a relaxed stroke

BIKE 1:25
    20:00 warm up spin, gradually bringing your HR up to 70% by the end

    MAIN SET
    2 sets of the following, continuous (no additional recovery between sets):
        8:00 @75% intensity w/2:00 recovery @60%
        5:00 @80-85% intensity w/3:00 recovery @60%
        3:00 @85-90+% intensity w/4:00 recovery @60%

    20:00 gradual cool down spin, bringing your HR back under 60% by the end
 

DAILY TOTAL: 2:10


Wednesday

RUN 0:50
    10:00 gradual warmup, bringing your HR up to 70% by the end

    2 x 15:00 @75% with 5:00 @ 60-65% recovery jogging in between
    - the second repeat should be just as fast, if not a little faster than the first
    - the short break will allow you to run faster from the 15 to 30-minute mark
        as opposed to a straight 30-minute tempo run

    Cool down to 0:50

BIKE 1:15
    20:00 continuous riding
    - 5:00 each @ 60-70-75-80% intensity

    Main Set
    4 x (4:00 @75%, 3:00 @85%) w/3:00 @60% recovery after each

    15:00 cool down spin gradually reducing the intensity to 60%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 4:15


Thursday

SWIM 1:00
    WARM UP
    200 Swim

    MAIN SET
    1:00 rest after each:
    - 1500 Swim @70% intensity, evenly paced throughout
    - 1000 Pull, alternating 100 @75% with 100 @85%
    - 500 Swim -- hold high intensity throughout (90%), and record your time

    COOL DOWN
    300 easy swim

RUN 1:05
This is designed to be done at the track, but you can follow the instructions on the road if necessary

    WARM UP
    15:00 jog, progressing gradually to 75% intensity

    MAIN SET
    2400 (6 laps, or 10:00) @75% intensity w/1 lap (2:00) recovery @60%;
    1600 (4 laps, or 7:00) @85% intensity w/1 lap (2:00) recovery @65%;
    2 x 800 (2 laps, or 3:00) @90+% intensity w/2 laps (4:00) recovery @65% after each

    cool down at least 10:00, until your HR is back near 60%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 6:20


Friday

SWIM 0:45
    WARM UP
    200 Swim
    2 x 100 Kick w/10 sec rest
    4 x 50 Pull w/10 sec rest, each one should be progressively faster

    MAIN SET
    15 x 100 w/15 sec rest after each
    - hold an even pace throughout and maintain roughly 80-85% intensity
    - his set should help you develop a strong sense of pacing during longer open water efforts

    COOL DOWN
    400 Pull @70%; work on stretching out your stroke and holding an even stroke count

BIKE 1:00
    10:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70%

    Intermediate Set
    4 x 15 sec fast spinning @110+ rpm cadence w/45 sec recovery after each

    Main Set
    2 x 15:00 @75% w/ 3:00 recovery @60%

    Cool down completely, allowing your HR to get back well below 60% before stopping
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 8:05


Saturday

BIKE 4:15
Keep your effort aerobic. No hard group rides.
Bike aid stations are usually set 5 miles apart, so work on taking in fluids consistently atleast every 15 minutes. Set your watch to beep every 15 minutes if you can to remind yourself to take in fuel. The less you have to think about during the race the better!
 
RUN 0:30
Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run your marathon at. Your HR should not exceed 85%.
Run the whole 30:00 at this pace. Then finish up by walking for atleast 10 minutes and stretching out afterwards.
DAILY TOTAL: 4:45
WEEK-TO-DATE: 12:50

Sunday
RUN 1:45
After 15:00 of warming up, hold your HR at 70-75% until the 1:10 mark. Then bump up your HR into the 75-84% range for 20 minutes before cooling down completely.
By speeding up the last several miles at the end of a long run, you're teaching your body to push harder when it's already tired. If the 20:00 at 75-84% are comfortable, then you're making great progress towards a great half marathon.
Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
 
BIKE 0:45
Keep your HR below 65% and spin in your small chain ring @ 95+rpm. Try to do this right after running to flush out the legs.
 
DAILY TOTAL: 2:30
WEEK-TO-DATE: 15:20