201407-09

The Next Step Tri-Half Ironman (70.3) Triathlon Program

by Coaches Dan Brown and Ani de Leon-Brown

Adjusting to the load and routine

WEEK 1 WEEK 2 WEEK 3
Monday Off Off Off
Tuesday Swim 1.5-2k including technique drills and short speed sets of 25 meters and 50 meters (ex. 10x25m fast w/ 30 sec rest in between)

+ Strengthening

Swim 1.5-2k including technique drills and short speed sets of 25 meters and 50 meters (ex.10x25m fast w/ 30 sec rest in between)

+ Strengthening

Swim 1.5-2k including technique drills and short speed sets of 25 meters and 50 meters (ex. 10x25m fast w/ 30 sec rest in between)

+ Strengthening

Wednesday Bike 60-75 min + Run 20 min off the bike easily Bike 60-75 min + Run 20 min off the bike easily Bike 60-75 min + Run 20 min off the bike easily
Thursday Swim 2k including technique drills and easy paddle work

+ Strengthening

Swim 2k including technique drills and easy paddle work

+ Strengthening

Swim 2k including technique drills and easy paddle work

+ Strengthening

Friday Run 45-60 min on hilly terrain w/ moderate effort Run 45-60 min on hilly terrain w/ moderate effort Run 45-60 min on hilly terrain w/ moderate effort
Saturday Bike 2.5 hours + Run 15 min off the bike Bike 2.5 hours + Run 15 min off the bike Bike 2.5 hours + Run 15 min off the bike
Sunday Run 75 min easily Run 75 min easily Run 75 min easily

 

Stepping Up

WEEK 4 WEEK 5 WEEK 6
Monday Off Off Off
Tuesday Swim 2k including drills for warmup and

sets of fast 25 meters and 50 meters

(ex.10x25m fast w/ 30 sec rest in between)

+ Strengthening

Swim 2k including drills for warmup and

sets of fast 25 meters and 50 meters

(ex.10x25m fast w/ 30 sec rest in between)

+ Strengthening

Swim 20-30 min drills;

Run 20-30 min easily

Wednesday Bike 60-75 min including 10-16 sets of 1 min fast + 1 min easy

Run 45 mins including 6-10 times up a 30-second hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Bike 60-75 min including 10-16 sets of 1 min fast + 1 min easy

Run 45 mins including 6-10 times up a 30-second hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Bike 45-60 min easily

+ Strengthening

Thursday Swim 2-3k including drills for warmup and sets of 100s and 200s using paddles and pullbuoy

+ Strengthening

Swim 2-3k including drills for warmup and sets of 100s and 200s using paddles and pullbuoy

+ Strengthening

Run 45 mins easily with technique drills
Friday Run 1 hour including 3x 6 mins @moderately hard effort with 3 min easy recovery in-between Run 1 hour including 3x 6 mins @moderately hard effort with 3 min easy recovery in-between Off
Saturday Bike 2.5 to 3 hours including hills

+ Run off 15 min easy-moderate effort

Bike 2.5 to 3 hours including hills

+ Run off 15 min easy-moderate effort

Swim 30-min drills and paddle work
Sunday  Run 1:20-1:45 hours @easy to moderate effort Run 1:20-1:45 hours @easy to moderate effort Bike 2 hours

+ Run 30 mins easy to moderate effort

 

Stepping Up on Power and Speed

WEEK 7 WEEK 8 WEEK 9
Monday Off Off Off
Tuesday Swim 2k including drills for warmup and sets of 25 meters and 50 meters

 

+ Strengthening

Swim 2k including drills for warmup and sets of 25 meters and 50 meters

+ Strengthening

Swim 2k including drills for warmup and sets of 25 meters and 50 meters

 

+ Strengthening

Wednesday Bike 90 min including 10-12 sets of 2 min hard (use a heavy gear) + 1 min easy

 

Run 45-60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Bike 90 min including 10-12 sets of 2 min hard (use a heavy gear) + 1 min easy
Run 45-60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between(could be off the bike or as a separate session)
Bike 90 min including 10-12 sets of 2 min hard (use a heavy gear) + 1 min easy

 

Run 45-60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Thursday Swim 2-3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

+ Strengthening

Swim 2-3k including drills for warmup and

sets of 100s/ 200s/ 400s with paddles

+ Strengthening

Swim 2-3k including drills for warmup and

sets of 100s/ 200s/ 400s with paddles

+ Strengthening

Friday Run 1 hour including 3x

(10 min @moderately hard effort with 5 min easy recovery in between)

Run 1 hour including 3x

(10 min @moderately hard effort with 5 min easy recovery in between)

Run 1 hour including 3x

(10 min @moderately hard effort with 5 min

easy recovery in between)

Saturday Bike 3 to 3.5 hours including 3x 20 min

at target race pace

+ Run off the bike for 30 mins steady pace

Bike 3 to 3.5 hours including 3x 20 min

at target race pace

+ Run off the bike for 30 mins steady pace

Bike 3 to 3.5 hours including 3x 20 min

at target race pace

+ Run off the bike for 30 mins steady pace

Sunday  Run 1.5 to 2 hours @easy to moderate effort preferably on rolling terrain Run 1.5 to 2 hours @easy to moderate effort preferably on rolling terrain Run 1.5 to 2 hours @easy to moderate

effort preferably on rolling terrain

 

WEEK 10 WEEK 11 WEEK 12
Your Goal: Ease up on workouts;

give the body time to recover

Focus on race-specific workouts Show up on race day sharp and fresh,

not tired or dull. Rest more if needed.

Taper week is best done with shorter training sessions sprinkled with just a little bit of intensity.

Monday Off Off Off
Tuesday Swim 20-30 min drills

Run 20-30 min easily

Swim 2k including drills for warmup and 1k straight paddles pullbuoy @moderately hard effort

+ Strengthening

Swim 1km including main set of 12x50m

w/ 30 sec rest

Run 20 min easy

Wednesday Bike 60-75 min easily

+ Strengthening

Bike 90min including 6 sets of 3min hard

(use a heavy gear) + 1min easy

Run off the bike 45-60min including 5x1km @hard with 2 min jog recovery in between

Easy 20 min Swim or Easy 30-45 min Spin
Thursday Run 45 mins easily with technique drills Swim 2.5k including drills for warmup and

2x 800m @moderately hard effort with 1 min recovery in between

AM 3 sets of:

Bike 10 mins plus Run 6 mins

Do the first one easy, the second set moderate, and the last set hard

PM Massage

Friday Off Run 1 hour including 2x 15 min @moderately hard effort with 5 mins easy recovery in between Off
Saturday Swim 30 mins drills and paddle work Bike 2 hours including 2x 30 mins

at target race pace

+ Run off the bike 1 hour moderate

to moderately hard pace

AM: Swim 10-15 min; Bike 20 mins

Optional 5-10 min Run.

(Include a couple of 30-45 second accelerations for all three sports.)

PM: Stay off your feet

Sunday  Bike 2 hours

+ Run 45 mins easy to moderate effort

Run 30-45 mins easily or Bike 60 mins easily RACE DAY!

 




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