8 x 50 as 1 sprint/1 easy 30 SR Swim Base: 2150 Yards +++ 3min. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. Tuesday Bike: 90min., Tempo WU: 300 @ low aerobic intensity Record time, heart rate, Bike: 4hrs., Tempo Swim Base: 1825 Yards 50 fast/25 easy 15 SR aero tempo 80-85 rpm, Run 60min., Tempo Im curious, how come the Rest days seem to be randomly distributed throughout the week? Run: 30min. 10 x 50 dive start fast on 30 SR the specific zone numbers may vary a bit. The rest days arent completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. easy at 110 rpm 15min. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity MS: Run 40 minutes @ moderate aerobic intensity 4 x 100 @ VO2max intensity, RI=1:00 Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout. CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes +++ Or does it mean to do 2400 m of drills. CD: Run 10 minutes @ moderate aerobic intensity. CD: 10 minutes @ low aerobic intensity, Thursday MS: 30min. If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. hard WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 70.3 Triathlon Training Plan: A Time-Efficient Program. at 105 rpm 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Track your weight, sleep, hours, fatigue and stress while you train. Run: 20min. WU: 10 minutes @ moderate aerobic intensity I do have a couple of questions regarding how youre supposed to go about some of these workouts. CD: 10 minutes @ moderate aerobic intensity, Wednesday Do you have any tips on simulating hilly terrain? Try to get into open water a few times to practice. MS: Run 30 minutes @ moderate aerobic intensity +++ WU: 300 @ low aerobic intensity Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Bike: 60min., Low resistance MS: 5 x (4min. Ive seen a lot of plans with a Sunday or Monday consistent Off day. 8 x 25 drills, RI=0:10 Your long endurance workouts on the weekends become really long in this 6-week phase to ensure youre able to go the distance on race day. MS: 5 x 300 steady with 5 SR Download the app. easy faster than previous 100s should be race pace WU: 300 @ low aerobic intensity It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Sunday CD: 10 minutes @ moderate aerobic intensity, Friday 8min. core strength at race effort/ 2min. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). Threshold Your pre-race taper begins on Thursday. Please see our terms, definitions and sample workouts page for more insight to our plans. WU: 10 minutes @ moderate aerobic intensity On at least one of the easy run days, do some type of hill, speed, or interval . Bike Long Hill Climbs: 1:05 Tony Rich https://www.eventhorizon.tv/. 8 x 25 kick, RI=0:15 MS: 2000 continuous, build each 500 8 x 25 drills, RI=0:10 They were designed for training in a 25 yard pool. recovery), Swim: 60min., Swim test Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. 15min. at 120 rpm Swim the maximum-intensity segment as though it were a race. +++ 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. MS: Run 40 minutes @ moderate aerobic intensity 2 Small paddles only 5min. 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic pace Swim Base: 1400 Yards 15min. HALF IRONMAN 70.3 TRAINING PLANS BEGINNER Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event. MS: 20 x 100 best possible avg. Hard to define these in time? +++ WU: Run 10 minutes @ moderate aerobic intensity After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. WU: 10 minutes @ moderate aerobic intensity

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