When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. It takes time, dedication, and a solid 70.3 training plan. After two weeks on this plan, add roughly one-third to all times and distances. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity Ironman 70.3 St. George is a great example of thismany choose this extremely hilly race because of the breathtaking scenery and proximity to tourist destinations like Las Vegas, Zion National Park, and the Grand Canyon. Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. WU: 350 @ low aerobic intensity Average weekly training hours are 10:13 with the biggest week at 13:42 hours. Download The Free Printable PDF Plans Here! 9 x 25 @ speed intensity, RI=0:15 CD: 300 @ low aerobic intensity, Long Run: 2:30 CD: Run 10 minutes @ moderate aerobic intensity 3 x 200 @ threshold intensity, RI=0:20 10 x 25 drills, RI=0:10 MS: 2,800 @ moderate aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour 10 x 25 kick, RI=0:15 Are you an Outside+ member? WU: 10 minutes @ moderate aerobic intensity MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) MS: 7 x 75 @ VO2max intensity, RI=0:45 MS: 2 hours and 40 minutes @ moderate aerobic intensity Tempo Run: 52 Minutes 10 x 50 @ speed intensity, RI=0:20 When racing a half-iron triathlon, anti-chafe lube is essential. MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). RELATED:Triathletes Complete Guide to Fueling and Nutrition. MS: 55 minutes @ moderate aerobic pace WU: 350 @ low aerobic intensity 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). MS: Run 1 hour and 20 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. 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). 10 x 25 drills, RI=0:10 A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. Tuesday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 350 @ low aerobic intensity
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