70.3 Training Plan
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Santa Cruz 70.3 Training Plan
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WeekTotal hoursDayWorkout
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5/20-2617.5MondayB: 60 min hills (Find a hill that takes 3-5 minutes to climb. warm up and cool down 15 minutes each. Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.)

Yoga OR 30 min easy swim after bike
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TuesdaySwim
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WednesdayCross Training OR 30 min easy run
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Thursday
R: 60 min run with strides every 10 minutes (strides are medium to high effort for 30 sec)
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FridayR: easy 30 min run // stretching, rehab
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SaturdayRest
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SundayB: 2 hours, hold effort at a steady "medium"
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5/27-6/228.5MondaySwim in the AM, B: 45 min steady pace
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TuesdayR: 30 min (build pace very 10 min), B: 1 hour easy pace (find rolling hills if possible)
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WednesdayREST / yoga
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Thursday
R: 75 min tempo run (20 min WU, 7x (3 min strong, 2 min easy), 20 min WD)
S: speed day
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FridayRecovery / easy swim
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SaturdayB: 2 hour ride + 30 min easy run (later in the day)
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SundayRest
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6/3-6/939.5MondaySwim / cross training
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TuesdayB: 1 hour easy + R: 30 min solid effort
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WednesdayREST / yoga
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ThursdaySwim speed set + R: 90 min long run (keep moderate, steady pace)
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FridayCross training
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SaturdayB: 2 hours, hold effort at a steady "medium", R: 30 min easy run
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SundayR: 30 min easy + B: 60 min easy
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6/10-6/1645MondayREST
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TuesdayB: 30 min easy + R: 30 min moderate
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WednesdaySwim
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ThursdayCross training
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FridayB: 60 min moderate, some hills
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SaturdayCross training / yoga / rest if needed
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SundayR: 1 hour long, steady with hills
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6/17-2357.5MondayOFF
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TuesdaySwim + B: 1 hour bike
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WednesdayCross training / yoga
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ThursdayRun: 30-60 min tempo run
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FridayOFF
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SaturdayR: 30 min easy
B: 60 min easy
S: 30 min nonstop (strong pace, but can maintain)
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SundayB: 2.5 hour bike
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6/24-3069MondaySwim + B: 75 min mostly even paced ride w/some 1-2 min accelerations
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TuesdayR: 60 min tempo run
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WednesdayCross training / yoga + 30 min run
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ThursdayR: 60 min strong pace
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FridayOFF
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SaturdayB: 75 min (10 min WU, 4 x(12 min strong, 3 min easy), 5 min WD) + R: 30 min easy
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SundayR: Trail run! Aim for 90+ min
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7/1-7/7710MondaySwim + B: 75 min mostly even paced ride w/some 1-2 min accelerations
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TuesdayCross training / yoga
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WednesdayB: 90 min (15 min WU, 60 min tempo/rolling hills, 15 min WD)
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ThursdayOFF (yay go have fun for July 4th!)
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FridayR: 1 hour + yoga
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SaturdayB: Long bike ride + 30 min post-ride run, easy
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SundayR: Long run (practice your fuel/hydration for race day!)
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7/8-7/1485MondayRecovery (swim, yoga, etc)
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TuesdayB: 30 min easy + R: 30 min moderate
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WednesdaySwim + R: 30 min easy
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ThursdayB: 30 min (w/3 x 60 sec accelerations spaced 5 min apart)
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FridayCross training
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SaturdayOFF
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SundayR: 10k race!
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7/15-2198.5MondayB: 60 min strong followed by R: 30 min easy
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TuesdaySwim
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WednesdayRecovery! B: 45 min easy, swim
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ThursdayS: 30 MIN STRONG B: 2 hours cruise R: 30 min cruise
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FridayREST
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SaturdayR: 90 min (75 min cruise, 15 min strong)
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SundayREST
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7/22-28109.5MondaySwim + B: 45 min cruise R: 30 min cruise (in the PM)
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TuesdayCross training
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WednesdayR: 45 min tempo run
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Thursday
R: 90 min tempo run (15 min WU, 2 x (26 min strong, 4 min easy), 15 min WD)
B: 30 min easy
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FridaySwim / cross training + yoga
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SaturdayREST
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SundayR: 25 min cruise
B: 2 hours cruise
R: 25 min strong
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7/29-8/41110.5Monday
Morning swim B: 45 min (30 min moderate, 15 min strong) + R: 30 min (10 min cruise, 20 min strong)
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Tuesday
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WednesdayR: 45 min tempo run + recovery
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ThursdayR: 2 hour run (practice nutrition, steady cruise pace throughout)
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FridaySwim + B: 1 hour mixing cruise and strong
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SaturdayREST
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SundayB: 56 mile bike + R: 20 min cruise
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8/5-11125MondayREST
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TuesdayCross training
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WednesdayREST
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ThursdayB: 30 min (10 min WU, 5x (2min strong, 1 min easy), 5 min WD)
R: 30 min easy run
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FridayR: 30 min easy
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SaturdayCross training
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SundayHike! Trail run! Do whatever you want
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8/12-18139MondaySwim
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TuesdayB: 60 min your choice terrain and intensity
R: 30 min strong
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Wednesday
R: 90 min tempo (20 min WU, Main: 10x (3 min VERY strong, 2 min easy), 20 min WD)
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ThursdayCross training / recovery
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FridayREST
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SaturdayS: 40 min + B: 1 hr steady effort
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SundayB: 3 hour bike
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8/19-25149MondayREST
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TuesdaySwim + B: 90 min w/hills
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WednesdayCross training
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ThursdayB: 30 min strong
R: 2 hours cruise
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FridayREST
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SaturdayB: 3 hour bike + R: 30 min
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