1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). Worried about what to eat on marathon race day? Nice easy run in Z2, preferably at race venue. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. There is usually one workout per day (sometimes two), with one day off each week. 11 0 obj Here are the facts you’ll need to know. 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). Please read our advice and. 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest). This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. %���� 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). This plan will allow you to start the race with confidence and finish the race strong. 3 x (3 mins in Z5 + 2 min recoveries in Z2). Most of your training can be done at chatting pace, but it’s also good to include some harder efforts. <> 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). endobj �(���wd����N��G�"�e��a2#�ha)��Ԑ�f}�d��6���qOF���Qt��ĉ�z1g�$NLTŉ�f�p��UD�/$��� ���/2 L��Z=a���#�=���.�M��:�s��mB���K��L�|2����q You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests). Preferably at the race destination. Find Your Plan. This free training plan is written to prepare you to finish your first Ironman. Learn more. 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). 9 0 obj An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 12 Weeks To Ironman Training Plan. endobj Just to get a feel for the conditions. 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). endobj Then settle in to a steady Z2 pace for the remainder. Preview Phil's PREMIUM plans now... From 6-48 weeks, free email coach support, advanced tracking software and more! All indoor training? For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. Click here to browse our 8 to 48-week training plans (with email support). Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max. We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). %PDF-1.5 There’s a whole world of virtual events and virtual racing out there. 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2.5km session (with frequent short rests). 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). They will gradually build your endurance. This 12-week Ironman training plan will help get you ready to face the ultimate endurance challenge. The plan builds up to race day and helps improve your fitness and confidence for your target event. Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). The good news is that you can build up slowly and gradually, so you don’t need to launch into full training on day one. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. ��cN:Lp�q����A ���0��I��jʪ*�ۍ�����76��+ ��*��H}�;G��}��ť��3�?S?�aS`��d��V|�$�8�P9��pݐDS#��L�X���,M�$ud��1�R0� xW@rN&K�� 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). 7 x (2 mins in Z5 + 2 min recoveries in Z2). 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. FS – Freestyle (also known as Front Crawl). <> Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. Try this race-day fuelling strategy that will see you shave minutes off your marathon time… (1450. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. endobj BUILD – Do each rep slightly faster than the previous. don-fink-70-3-competitive-plan. 15 mins in upper Z3 + 2 mins recovery in Z1. 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). Find plans to keep you on track all created by Certified IRONMAN U Coaches. Download All Our FREE PRINTABLE Half IRONMAN®️ 70.3®️ Plans Here! The best way to approach this is by following an expertly designed training plan. 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). It is written using Zones via heart rate based on percentage of your threshold heart rate. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 190+ detailed reviews here). 100 Kick in Z2 + 100 FS in Z2 + 15 secs rest. 8 0 obj 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. To get this plan plus the 8-week version, please. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins – but not all on the same day. 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). stream endobj 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). This week is the start of your gradual taper. 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins – but not all on the same day. 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Easy/steady swim in Z2. 7 0 obj This ensures you’re used to the feel and handling of your race-day bike. Excel. 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). You’ve sauntered through the sprint, owned Olympic distance and now you’re. 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Hard/VO2 Max” – Heart rate 93-100% of max. don-fink-70-3-competitive-plan. That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. There are one or two workouts per day, with one day off each week. IRONMAN 70.3 events include an open water swim, so it’s a good idea to practice swimming open water beforehand. You should also include some runs straight after cycling, just to get used to the feeling. don-fink-70-3-intermediate-plan. A74�(_�:���~��o�������kh�������Z��$K�\8F�� These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries.
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