Ironman 70.3 Training Plan

Week

Week Start

Week End

Monday Monroeville

Tuesday South Side

Wednesday Monroeville

Thursday South Side

Friday Monroeville

Saturday

Sunday South Side

1

5/4/2014

5/10/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 1.5 miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate

REST

Run 1.5 miles moderate. | Swim 500 yards moderate

REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

2

5/11/2014

5/17/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2 miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2 miles moderate

REST

Run 2 miles moderate. | Swim 500 yards moderate

REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

3

5/18/2014

5/24/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2 miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2 miles moderate

REST

Run 2 miles moderate. | Swim 500 yards moderate

REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

4

5/25/2014

5/31/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5 miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5 miles moderate

REST

Run 2.5 miles moderate. | Swim 500 yards moderate

REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

5

6/1/2014

6/7/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5 miles moderate

Bike 35 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5 miles moderate

REST

Run 2.5 miles moderate. | Swim 500 yards moderate

REST

Bike 35 minutes moderate with 4 x 30-second sprints scattered

6

6/8/2014

6/14/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 35 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

REST

Run 3 miles moderate. | Swim 500 yards moderate

REST

Bike 35 minutes moderate with 4 x 30-second sprints scattered

7

6/15/2014

6/21/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 35 minutes moderate

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

REST

Run 3 miles moderate. | Swim 500 yards moderate

REST

Bike 35 minutes moderate with 4 x 30-second sprints scattered

8

6/22/2014

6/28/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 35 minutes moderate

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 10 miles moderate

Run 3 miles moderate. | Swim 500 yards moderate

REST

Bike 35 minutes moderate with 4 x 30-second sprints scattered

Look for Races

9

6/29/2014

7/5/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 40 minutes moderate

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 10 miles moderate

Run 3 miles moderate. | Swim 500 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

10

7/6/2014

7/12/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 40 minutes moderate

Swim 500 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 3 miles moderate.

Bike 10 miles moderate

Run 3 miles moderate. | Swim 500 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

11

7/13/2014

7/19/2014

Swim 550 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 550 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 13 miles moderate

Run 4 miles moderate. | Swim 550 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

12

7/20/2014

7/26/2014

Swim 600 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 600 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 13 miles moderate

Run 4 miles moderate. | Swim 600 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

13

7/27/2014

8/2/2014

Swim 650 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 650 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 15 miles moderate

Run 5 miles moderate. | Swim 650 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

14

8/3/2014

8/9/2014

Swim 700 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 700 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 15 miles moderate

Run 5 miles moderate. | Swim 700 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

15

8/10/2014

8/16/2014

Swim 750 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 750 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 15 miles moderate

Run 6 miles moderate. | Swim 750 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

16

8/17/2014

8/23/2014

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 20 miles moderate

Run 6 miles moderate. | Swim 800 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

17

8/24/2014

8/30/2014

Swim 850 yards total. Main Swim 850 yards total. Main set: 4 x set: 10 x 25 sprints, RI = 20 Bike 40 minutes moderate + 5 100 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4 miles moderate moderate + 4 x 10-second hill sprints

Bike 25 miles moderate

Run 7 miles moderate. | Swim 1,000 yards moderate

REST

Bike 40 minutes moderate with 6 x 30-second sprints scattered

18

8/31/2014

9/6/2014

Swim 900 yards total. Main Swim 900 yards total. Main set: 3 x set: 12 x 25 sprints, RI = 20 Bike 40 minutes moderate + 8 200 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4.5 miles moderate moderate + 6 x 10-second hill sprints

Bike 30 miles moderate

Run 8 miles moderate. | Swim 1,200 yards moderate

REST

Bike 40 minutes with 8 x 30-second sprints scattered

19

9/7/2014

9/13/2014

REST

Run 7 miles moderate. | Swim 1,000 yards moderate

REST

Bike 40 minutes with 6 x 30-second sprints scattered

REST

Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

20

9/14/2014

9/20/2014

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 20 miles moderate

Run 6 miles moderate. | Swim 800 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

21

9/21/2014

9/27/2014

Swim 850 yards total. Main Swim 850 yards total. Main set: 4 x set: 10 x 25 sprints, RI = 20 Bike 40 minutes moderate + 5 100 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4 miles moderate moderate + 4 x 10-second hill sprints

Bike 25 miles moderate

Run 7 miles moderate. | Swim 1,000 yards moderate

REST

Bike 40 minutes moderate with 6 x 30-second sprints scattered

22

9/28/2014

10/4/2014

Swim 900 yards total. Main Swim 900 yards total. Main set: 3 x set: 12 x 25 sprints, RI = 20 Bike 40 minutes moderate + 8 200 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4.5 miles moderate moderate + 6 x 10-second hill sprints

Bike 30 miles moderate

Run 8 miles moderate. | Swim 1,200 yards moderate

REST

Bike 40 minutes with 8 x 30-second sprints scattered

23

10/5/2014

10/11/2014

Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints

REST

REST

Bike 25 miles moderate

Run 7 miles moderate. | Swim 1,000 yards moderate

REST

Bike 40 minutes with 6 x 30-second sprints scattered

24

10/12/2014

10/18/2014

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10second hill sprints

Bike 40 minutes moderate

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 20 miles moderate

Run 6 miles moderate. | Swim 800 yards moderate

REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

25

10/19/2014

10/25/2014

Swim 850 yards total. Main Swim 850 yards total. Main set: 4 x set: 10 x 25 sprints, RI = 20 Bike 40 minutes moderate + 5 100 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4 miles moderate moderate + 4 x 10-second hill sprints

Bike 25 miles moderate

Run 7 miles moderate. | Swim 1,000 yards moderate

REST

Bike 40 minutes moderate with 6 x 30-second sprints scattered

26

10/26/2014

11/1/2014

Swim 900 yards total. Main Swim 900 yards total. Main set: 3 x set: 12 x 25 sprints, RI = 20 Bike 40 minutes moderate + 8 200 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4.5 miles moderate moderate + 6 x 10-second hill sprints

Bike 30 miles moderate

Run 8 miles moderate. | Swim 1,200 yards moderate

REST

Bike 40 minutes with 8 x 30-second sprints scattered

27

11/2/2014

11/8/2014

Swim 850 yards total. Main Swim 850 yards total. Main set: 4 x set: 10 x 25 sprints, RI = 20 Bike 40 minutes moderate + 5 100 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4 miles moderate moderate + 4 x 10-second hill sprints

Bike 25 miles moderate

Run 7 miles moderate. | Swim 1,000 yards moderate

REST

Bike 40 minutes moderate with 6 x 30-second sprints scattered

28

11/9/2014

11/15/2014

Swim 900 yards total. Main Swim 900 yards total. Main set: 3 x set: 12 x 25 sprints, RI = 20 Bike 40 minutes moderate + 8 200 yards race pace, RI = 15 seconds. | Run 4 miles minutes comfortably hard seconds. | Run 4.5 miles moderate moderate + 6 x 10-second hill sprints

Bike 30 miles moderate

Run 8 miles moderate. | Swim 1,200 yards moderate

REST

Bike 40 minutes with 8 x 30-second sprints scattered

29

11/16/2014

11/22/2014

Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 Swim 800 yards total. Main set: 3 x Bike 40 minutes moderate + 5 seconds. | Run 4 miles 100 yards race pace, RI = 15 minutes comfortably hard moderate + 4 x 10-second hill seconds. | Run 4 miles moderate sprints

Bike 25 miles moderate

REST

REST

REST

30

11/23/2014

11/29/2014

Swim 1,000 yards total. Main Swim 1,000 yards total. Main set: 2 Bike 35 miles moderate + 10set: 6 x 50 sprints, RI = 20 Bike 40 minutes moderate + 8 x 200 yards race pace, RI = 30 Run 9 miles moderate. | Swim minute transition run at seconds. | Run 4.5 miles with minutes comfortably hard. seconds. | Run 4.5 miles moderate 1,400 yards moderate. moderate pace. 6 x 30-second hard efforts + 4 x 10-sec. hill sprints. scattered.

REST

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

31

11/30/2014

12/6/2014

Swim 1,100 yards total. Main Swim 1,100 yards total. Main set: 3 set: 8 x 50 sprints, RI = 20 Bike 40 minutes moderate + x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles with 10 minutes comfortably hard. seconds. | Run 4.5 miles moderate 6 x 45-second hard efforts + 4 x 10-second hill sprints. scattered.

REST

Bike 45 minutes with 6 x 2-minute hard efforts scattered.

Bike 40 minutes moderate

Bike 40 miles moderate.

Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

Race?

Race?

Swim 1,200 yards total. Main Swim 1,200 yards total. Main set: 3 Bike 45 miles moderate + 15set: 10 x 50 sprints, RI = 20 Bike 40 minutes moderate + x 200 yards race pace, RI = 20 minute transition run at seconds. | Run 4.5 miles with 12 minutes comfortably hard. seconds. | Run 5 miles moderate + moderate pace. 6 x 1-minute hard efforts 4 x 10-second hill sprints. scattered.

Run 11 miles moderate. | Swim 1,800 yards moderate.

REST

Bike 45 minutes with 4 x 3-minute hard efforts scattered.

Run 9 miles moderate. | Swim 1,400 yards moderate.

REST

Bike 40 minutes with 6 x 1-minute hard efforts scattered.

Swim 1,000 yards total. Main Swim 1,000 yards total. Main set: 2 Bike 35 miles moderate + 10set: 6 x 50 sprints, RI = 20 Bike 40 minutes moderate + 8 x 200 yards race pace, RI = 30 Run 9 miles moderate. | Swim minute transition run at seconds. | Run 4.5 miles with minutes comfortably hard. seconds. | Run 4.5 miles moderate 1,400 yards moderate. moderate pace. 6 x 30-second hard efforts + 4 x 10-sec. hill sprints. scattered.

REST

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

1/3/2015

Swim 1,100 yards total. Main Swim 1,100 yards total. Main set: 3 set: 8 x 50 sprints, RI = 20 Bike 40 minutes moderate + x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles with 10 minutes comfortably hard. seconds. | Run 4.5 miles moderate 6 x 45-second hard efforts + 4 x 10-second hill sprints. scattered.

Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

REST

Bike 45 minutes with 6 x 2-minute hard efforts scattered.

1/4/2015

1/10/2015

Swim 1,200 yards total. Main Swim 1,200 yards total. Main set: 3 Bike 45 miles moderate + 15set: 10 x 50 sprints, RI = 20 Bike 40 minutes moderate + x 200 yards race pace, RI = 20 minute transition run at seconds. | Run 4.5 miles with 12 minutes comfortably hard. seconds. | Run 5 miles moderate + moderate pace. 6 x 1-minute hard efforts 4 x 10-second hill sprints. scattered.

Run 11 miles moderate. | Swim 1,800 yards moderate.

REST

Bike 45 minutes with 4 x 3-minute hard efforts scattered.

37

1/11/2015

1/17/2015

Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.

Run 9 miles moderate. | Swim 1,400 yards moderate.

REST

Bike 40 minutes with 6 x 1-minute hard efforts scattered.

38

1/18/2015

1/24/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 Swim 1,300 yards total. Main set: 2 Bike 50 miles moderate + 20seconds. | Run 1 mile easy, 8 x Bike 40 minutes moderate + x 300 yards race pace, RI = 30 minute transition run at 600m at 5K race pace with 15 minutes comfortably hard. seconds. | Run 5 miles moderate + moderate pace. 400m jog recoveries, 1 mile 4 x 10-second hill sprints. easy.

Run 12 miles moderate. | Swim 2,000 yards moderate.

REST

Bike 50 minutes with 6 x 2-minute hard efforts scattered.

1/31/2015

Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 Swim 1,400 yards total. Main set: 2 seconds. | Run 1 mile easy, 6 x Bike 40 minutes moderate + x 300 yards race pace, RI = 20 800m at 5K race pace with 18 minutes comfortably hard. seconds. | Run 5.5 miles moderate 400m jog recoveries, 1 mile + 4 x 10-second hill sprints. easy.

Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial

REST

Bike 50 minutes with 5 x 3-minute hard efforts scattered.

Run 14 miles moderate. | Swim 2,200 yards moderate

REST

Bike 55 minutes with 4 x 4-minute hard efforts scattered.

REST

REST

REST

Run 12 miles moderate. | Swim 2,000 yards moderate.

REST

Bike 50 minutes with 6 x 2-minute hard efforts scattered.

32

12/7/2014

12/13/2014

33

12/14/2014

12/20/2014

34

12/21/2014

12/27/2014

35

12/28/2014

36

39

1/25/2015

REST

Bike 40 minutes moderate + 8 minutes comfortably hard.

REST

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.

REST

REST

Bike 40 miles moderate.

Bike 35 miles moderate.

Bike 55 miles moderate.

40

2/1/2015

2/7/2015

Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 Swim 1,500 yards total. Main set: 3 Bike 60 miles moderate + 10seconds. | Run 1 mile easy, 5 x Bike 40 minutes moderate + x 300 yards race pace, RI = 30 minute transition run at race 1,000m at 5K race pace with 20 minutes comfortably hard. seconds. | Run 6 miles moderate + pace. 400m jog recoveries, 1 mile 4 x 10-second hill sprints. easy.

41

2/8/2015

2/14/2015

Swim 1,300 yards total. Main Swim 1,300 yards total. Main set: 2 set: 6 x 75 sprints, RI = 20 Bike 40 minutes moderate + x 300 yards race pace, RI = 30 seconds. Run 2 miles easy, 1 10 minutes comfortably hard. seconds. | Run 5 miles moderate. miles at 10K race pace, 2 miles easy.

2/21/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 Swim 1,300 yards total. Main set: 2 Bike 50 miles moderate + 20seconds. | Run 1 mile easy, 8 x Bike 40 minutes moderate + x 300 yards race pace, RI = 30 minute transition run at 600m at 5K race pace with 15 minutes comfortably hard. seconds. | Run 5 miles moderate + moderate pace. 400m jog recoveries, 1 mile 4 x 10-second hill sprints. easy.

42

2/15/2015

Bike 45 miles moderate.

Race?

Race?

Race?

43

2/22/2015

2/28/2015

Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 Swim 1,400 yards total. Main set: 2 seconds. | Run 1 mile easy, 6 x Bike 40 minutes moderate + x 300 yards race pace, RI = 20 800m at 5K race pace with 18 minutes comfortably hard. seconds. | Run 5.5 miles moderate 400m jog recoveries, 1 mile + 4 x 10-second hill sprints. easy.

44

3/1/2015

3/7/2015

45

3/8/2015

46

47

Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial

REST

Bike 50 minutes with 5 x 3-minute hard efforts scattered.

Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 Swim 1,500 yards total. Main set: 3 Bike 60 miles moderate + 10seconds. | Run 1 mile easy, 5 x Bike 40 minutes moderate + x 300 yards race pace, RI = 30 minute transition run at race 1,000m at 5K race pace with 20 minutes comfortably hard. seconds. | Run 6 miles moderate + pace. 400m jog recoveries, 1 mile 4 x 10-second hill sprints. easy.

Run 14 miles moderate. | Swim 2,200 yards moderate

REST

Bike 55 minutes with 4 x 4-minute hard efforts scattered.

3/14/2015

Swim 1,300 yards total. Main Swim 1,300 yards total. Main set: 2 set: 6 x 75 sprints, RI = 20 Bike 40 minutes moderate + x 300 yards race pace, RI = 30 seconds. Run 2 miles easy, 1 10 minutes comfortably hard. seconds. | Run 5 miles moderate. miles at 10K race pace, 2 miles easy.

Run 10 miles moderate. | Swim 2,000 yards moderate

REST

REST

3/15/2015

3/21/2015

Swim 1,600 yards total. Main Swim 1,600 yards total. Main set: 2 Run 10 miles moderate + 2 Bike 50 miles moderate + 10 set: 6 x 100 sprints, RI = 20 Bike 45 minutes with 5 x 2x 400 yards race pace, RI = 30 miles race pace. | Swim 2,200 miles race pace + 15-minute seconds. | Run 2 miles easy, 2 minute hard efforts scattered. seconds. | Run 6 miles moderate + yards total. Main set: 500 transition run at race pace. miles at 10K race pace, 2 miles 4 x 10-second hill sprints. yards race pace easy.

REST

Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.

3/22/2015

3/28/2015

Swim 1,800 yards total. Main Swim 1,600 yards total. Main set: 2 Run 12 miles moderate + 2 Bike 45 miles moderate + 15 set: 8 x 100 sprints, RI = 20 Bike 45 minutes with 4 x 3x 400 yards race pace, RI = 20 miles race pace. | Swim 2,400 miles race pace + 20-minute seconds. | Run 2 miles easy, 3 minute hard efforts scattered. seconds. | Run 6 miles moderate + yards total. Main set: 600 transition run at race pace. miles at 10K race pace, 2 miles 4 x 10-second hill sprints. yards race pace easy.

REST

Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.

Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time)

REST

Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.

Bike 55 miles moderate.

Bike 45 miles moderate.

48

3/29/2015

4/4/2015

Swim 2,000 yards total. Main Swim 1,600 yards total. Main set: 2 set: 10 x 100 sprints, RI = 20 Bike 40 miles moderate + 10 Bike 45 minutes with 8 x 1x 400 yards race pace, RI = 30 seconds. | Run 2 miles easy, 3 miles race pace + 10-minute minute hard efforts scattered. seconds. | Run 4.5 miles moderate miles at 10K race pace, 2 miles transition run at race pace. + 4 x 10-second hill sprints. easy.

49

4/5/2015

4/11/2015

Swim 1,300 yards total. Main Swim 1,300 yards total. Main set: 2 set: 6 x 75 sprints, RI = 20 Bike 40 minutes moderate + x 300 yards race pace, RI = 30 seconds. Run 2 miles easy, 1 10 minutes comfortably hard. seconds. | Run 5 miles moderate. miles at 10K race pace, 2 miles easy.

Bike 45 miles moderate.

Run 10 miles moderate. | Swim 2,000 yards moderate

REST

REST

50

4/12/2015

4/18/2015

Swim 1,300 yards total. Main Swim 1,300 yards total. Main set: 2 set: 6 x 75 sprints, RI = 20 Bike 40 minutes moderate + x 300 yards race pace, RI = 30 seconds. Run 2 miles easy, 1 10 minutes comfortably hard. seconds. | Run 5 miles moderate. miles at 10K race pace, 2 miles easy.

Bike 45 miles moderate.

Run 10 miles moderate. | Swim 2,000 yards moderate

REST

Bike 45 minutes with 5 x 2-minute hard efforts scattered.

51

4/19/2015

4/25/2015

REST

Bike 10 minutes easy, 10 Swim 1,000 yards total. Main set: 2 minutes comfortably hard, 10 x 200 yards race pace, RI = 20 minutes easy. seconds. | Run 4 miles moderate.

Bike 25 miles moderate

Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy

REST

Run 4 miles easy.

52

4/26/2015

5/2/2015

70.3 RACE!

Race?